WOMAN 3-day GLUTES BUILDER program (6 weeks) by CoachJT
Jacopo "JT" Terenzi
Personal Training, Bodybuilding, Women's Training, General Fitness🍑 BOOTY REVOLUTION: Sculpt Your Glutes in 5 Days a Week Tired of generic workouts that fail to deliver results? Booty Revolution is the definitive program, specifically designed for women who want to build strong, toned, and aesthetically flawless glutes, without neglecting overall body fitness.
✨ What Makes This Program Unique? Laser Focus on Glutes: This is not just a total body routine. It’s a targeted strengthening program, with maximum attention paid to glute activation and growth, giving you that 'lifted' and sculpted shape you've always wanted.
Optimal Structure (5 Days): Maximize muscle growth and definition with a balanced and sustainable weekly plan:
3 Gym Sessions: Dedicated Strength & Conditioning sessions to build foundational muscle and full-body strength, with a primary focus on the glutes.
2 Bonus Days: Dedicated to Targeted Cardio and the exclusive Booty Pump (at home or in the gym), maximizing circulation, definition, and muscle fullness.
Strength + Aesthetics: You will achieve a body that is not only more aesthetic but also more functional and stronger, improving posture and daily performance.
🏆 Designed by a Strength Expert This program was created by Coach Jacopo Terenzi, a professional with years of experience as a Strength & Conditioning Coach in high-performance environments (Rugby and Tennis). Train with the authority and precision of a coach who knows how to build true strength.
đź’Ş If You Want To... Increase glute mass and tone your legs.
See visible results in just a few weeks.
Follow a clear, highly effective plan.
...then this is the program for you!
Follow Coach Jacopo Terenzi:
Instagram: @coachjterenzi
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
