WOMAN 3-day GLUTES BUILDER program (6 weeks) by CoachJT
Jacopo "JT" Terenzi
Personal Training, Bodybuilding, Women's Training, General FitnessThis program is designed to build better GLUTES with 3 training days a week, plus 2 optional workouts.
It's a TOTAL BODY program with the main focus on building a more aesthetic and functional booty.
A
Hip Thrust
8, 8, MAX
B
Hyperextension
8, 8, MAX
C
db sumo squat
8, 8, MAX
D
prone glute leg raise
8, 8, MAX
E1
Pull-Up
6, 6, MAX
E2
DB Lateral Raise
8, 8, MAX
F1
DB Overhead Tricep Extension
8, 8, MAX
F2
Close Grip Push-Up
8, 8, MAX
A
Cardio
1 x 30:00
B
Band Walks
1 x 100
A
Good Morning
5, 7, 9, 12
B
cable glute kickback
4 x 15
C
Stiff Leg Deadlift
10, 12, 15
D
Single Leg Bridge
4 x 20
E1
Crunches
3 x 10
E2
Incline DB Bench Press
3 x 10
F1
Roman Chair Leg Raises
3 x 10
F2
Alternating DB Hammer Curl
3 x 10
A
Cardio
1 x 30:00
B
Band Walks
1 x 100
A
db Glute Bridge
8, 8, MAX
B
Step-Ups
3 x 8
C
Walking Lunges
3 x 8
D
cable Pull Through
10, 15, 20
E1
Oblique Side Crunch
3 x 10
E2
Bent Over Rear Delt Fly
3 x 10
F1
1-Arm DB Row
3 x 8
F2
Russian Twist
3 x 20
Jacopo Terenzi
Professional Strength & Conditioning Coach in Rugby and Tennis
