ApexBuild

Bodybuilding
Coach
Eggert Georg Tómasson

This program is designed primarily for women and aims to strengthen and enhance the glutes, as well as overall upper body strength. It's a 6-week program and can be considered as a continuation of the "Booty Boost" program, 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym 
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 – Glutes & Abs

A

Stair Climber walk

1 x 10:00

B

Warm up before legs

C

Sumo Deadlift

6, 5, 4

D

Hip Thrust

10, 8, 8, 6

E

Bulgarian Split Squat

10, 8, 8

F

Cable Glute Kickback

3 x 12

G1

Bicycle Sit-Ups

3 x 20

G2

Hip Bridge Hold

3 x 0:30

G3

Front Plank on Elbows

3 x 0:30

Monday
Week 1 Day 2 – Back & Shoulders 

A

Cardio

1 x 20:00

B

Strict Press

10, 8, 8

C

Lat Pulldown

10, 10, 8, 8

D1

Push-Up

3 x 10

D2

DB Lateral Raise

12, 10, 10

E1

Rope Face Pull

3 x 15

E2

Dip

3 x 10

F

Pull-Up

12, 10, 10

G

Walk

1 x 10:00

Wednesday
Week 1 Day 4 – Legs and Abs 

A

Warm up before legs

B

Back Squat

10, 8, 6

C

Step-Ups

12, 10, 10

D

Goblet Squat

3 x 10

E

Glute Bridge Hold with DB

12, 10, 10

F

Lunges (Walking)

3 x 12

G1

Crunches

20, 15, 15

G2

Banded Split Stance Pallof Press

3 x 10

G3

Hanging Knee Raise

3 x 12

H

Treadmill Work

1 x 15:00

Friday
Week 1 Day 6 – Fullbody 

A

Stair Climber walk

1 x 15:00

B

Incline DB Bench Press

12, 10, 8

C1

Barbell Bicep Curl

3 x 10

C2

DB Tricep Extension

3 x 10

D

Push-Up

3 x 8

E

Single Leg RDL

3 x 10

F

GHD nordic hamstring curl

3 x 0:30

G

Seated Single Leg Press

15, 12, 12

H

DB Curtsy Lunges

3 x 12

Coach
coach-avatar Eggert Georg Tómasson

6-Week Women's Program