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52 Week (2 Phase) Women's Program - 4X Per Week Glutes Focused Upper/Lower

Dean Turner Training

Coach
Dean Turner

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!!!

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Build Muscle
If you don't want to replace your entire wardrobe, this program may not be for you!
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Lose Fat
This plan will help to reshape your body composition and torch that fat you've been dying to lose.
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Nail Your Nutrition
All the working out in the world won't do you any good if you don't get your diet in check...this program comes equipped with nutritional resources to help you succeed on the dietary front.
Features
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Programming 4 days per week
This program follows a 4x per week Upper/Lower/Upper/Lower training split but optional suggestions are made for the off days as well.
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Exercise Video Guidance
Instructional videos are provided with each exercise to ensure your setup and execution are on point.
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Log On An App
All workouts can be accessed/logged on the TrainHeroic App!
Equipment
Required
Machines // Cables // Barbells // Dumbbells
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Sample Week
Week 1 of 52-week program
Sunday
UPPER A - PHASE 1

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

Monday
LOWER A - PHASE 1

A

Glute Bridges

B

RDLs

C

ABduction Machine

D

ADduction Machine

E

Hack or Pendulum Squats

F

Seated Leg Curls

Tuesday
ZONE 2 CARDIO or OFF

A

Cardio

Wednesday
UPPER B - PHASE 1

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

Thursday
ZONE 2 CARDIO or OFF

A

Cardio

Friday
LOWER B - PHASE 1

A

Glute Bridges

B

45 Degree Extensions

C

45 Degree Leg Press

D

Leg Extensions

E

Ab Crunch Machine

F

Calf Press

Saturday
ZONE 2 CARDIO or OFF

A

Cardio

Coach
coach-avatar 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.

FAQs
Is this plan for beginner, intermediate, or advanced trainees?`
This plan is likely to work very well for ANYONE regardless of training status.
What if I don't have the equipment needed to complete the workouts?
No worries! An external link to a Google Sheet with videos of viable substitutes for each exercise is provided.
Does this plan provide any nutritional support?
Yes it does! An external link to a Google Sheet with nutritional resources is provided.
How do I access the workouts?
You can access the training through the TrainHeroic app (available on both iOS and Android) or on the TrainHeroic website.
Is this a bulking plan or a cutting plan?
This plan may be used whether bulking or cutting. It is a misconception that your training plan should be altered based on your dietary strategy.
52 Week (2 Phase) Women's Program - 4X Per Week Glutes Focused Upper/Lower