52 Week (2 Phase) Women's Program - 4X Per Week Glutes Focused Upper/Lower
Dean Turner Training
This is a 4x per week Glutes Focused Upper/Lower training program designed for WOMEN seeking hypertrophy (muscle growth).
The program includes exercises such as Glute Bridges, Leg Press, Lat Pull-Downs, and Single Arm Cable Lateral Raises.
Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.
A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.
This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.
This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.
This program should ideally be purchased by those who have access to a fully equipped gym BUT there is an exercise swaps page incase.
You can expect to spend anywhere from 45-75 minutes in the gym PER SESSION depending on your rest times.
DIETARY RESOURCES ARE INCLUDED!!!
A
Wide Grip Lat Pull-Down
B
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
C
Single Arm Dumbbell Rows w/ Neutral Grip
D
Sternal Pecs Machine Press
E
Seated Dumbbell Curls w/ Upper Arm Support + Supinated Grip
F
Single Arm Tricep Push-Down
A
Glute Bridges
B
RDLs
C
ABduction Machine
D
ADduction Machine
E
Hack or Pendulum Squats
F
Seated Leg Curls
A
Cardio
A
Single Arm Cable Lat Row
B
Seated Machine OHP
C
Seated Cable Rows w/ Pronated Grip
D
Single Arm Cable Lateral Raises w/ Lowest Height Pulley
E
Behind The Back Cable Curls - Do Seated IF Possible!
F
Dip Machine
A
Cardio
A
Glute Bridges
B
45 Degree Extensions
C
45 Degree Leg Press
D
Leg Extensions
E
Ab Crunch Machine
F
Calf Press
A
Cardio
Dean Turner
Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
