Dumptruck 3000: Grow Your Glutes
mila V fitness
Women's Training, General Fitness, Strength & Conditioning, Weightlifting, Multi-sport, Personal Training, Custom Programming, Mobility, Functional Fitness, Hockey, Functional Training, Plyometrics**Do you want to grow your glutes fast, become stronger, and gain confidence? This program is for you. ** As a Certified Strength & Conditioning coach and female college athlete, I have an obsession with helping people gain muscle, and have tailored this program to include the most effective exercises and methods for hypertrophy (muscle growth) without burning out, all within 12 weeks.
I have put my blood, sweat, and tears into this 12 week glute growing program for the past 2 years, and after hundreds of refinements I have created the final product to share with YOU.
This program difficulty says "advanced". That doesn't mean you have to be an athlete, have years of experience, or be a fitness junky to find success in this program. This program is meant to be hard and push you consistently. Take a leap, push yourself, and let's get that dumptruck!!!!
WEEK 1-2: Focus on functional movement and technique.
WEEK 3-4: Focus on pushing yourself (with good form) in each exercise to safely increase progressive overload.
WEEK 5: Deload + recovery week.
WEEK 6-8: Focus on.....
WEEK 9-10: Focus on.....
WEEK 11-12: Focus on.....
A1
Foam Roll
1 x 3:00
A2
Fire Hydrants Forward Circle
2 x 10
A3
Foot Elevated Hip Thrust
2 x 10
A4
Band Walks
2 x 10
B
Hip Thrust
4 x 12 @ 50, 60, 70, 70 %
C
Bulgarian Split Squat
4 x 12 @ 60, 70, 70, 70 %
D1
Romanian Deadlift (RDL)
3 x 10 @ 60, 70, 70 %
D2
Goblet Squats
3 x 10 @ 60, 70, 70 %
E
Band Walks
2 x MAX @ 10
F1
Mountain Climbers
3 x 20
F2
Knees To Chest
3 x 10
F3
Russian Twist
3 x 20
Recovery
G
Hip Mobility
3 rounds of: - couch stretch - 1min each side - pigeon stretch - 1 min each side -hip C-A-Rs - 10 each side
A1
Barbell Push-Up
2 x 10
A2
Arm Circles
3 x 10
A3
Inchworm
2 x 10
B1
Lat Pulldown
4 x 12 @ 60, 70, 70, 80 %
B2
Bent Over Rear Delt Fly
4 x 12 @ 60, 70, 70, 80 %
C1
1-Arm DB Row
4 x 12 @ 60, 70, 70, 80 %
C2
Half-Kneeling DB Shoulder Press
4 x 12 @ 60, 70, 70, 80 %
D1
Hanging Leg Raise
3 x 12
D2
Body Saw
3 x 0:30
D3
Russian Twist
3 x 0:30
A1
Foam Roll
1 x 3:00
A2
Static Stretch
1 x 3:00
A3
Fire Hydrant
2 x 10
A4
Band Walks
2 x 10
A5
Single Leg Hip Thrust
2 x 10
B
B Stance Hip Thrust
4 x 12 @ 60, 70, 70, 80 %
C
Bulgarian Split Squat
4 x 12 @ 60, 70, 70, 80 %
D1
B Stance SLDL
3 x 12 @ 60, 70, 70 %
D2
Barbell Curtesy Lunge
3 x 12 @ 60, 70, 70 %
E
Band Walks
3 x MAX
F1
Dead Bug
3 x 20
F2
V-Ups
3 x 10
F3
Russian Twist
3 x 20
Recovery
G
Hip Mobility
3 rounds of: - couch stretch - 1min each side - pigeon stretch - 1 min each side - hip 90-90s - 10 each way
A1
Good Morning
2 x 10
A2
Kneeling Hip Flexor Stretch
2 x 30
B1
Shoulder Mobility - Lax Ball
B2
Pigeon Stretch
2 x 0:30
C1
Lying Knee to Knee Stretch (Hip Internal Rotation)
3 x 10
C2
T-Spine Reach
3 x 10
Warm Up
A
2 rounds of: - Walk 3 minutes - Run 2 minute
Conditioning
B
Week 1: HIIT
5 rounds of: - Jump Squats 20 seconds 20 seconds rest - Burpees 20 seconds 20 second rest - Bycicle Crunches 20 seconds ---------------------------------------------------- Rest 2 minutes between rounds.
A1
Static Stretch
1 x 3:00
A2
Foam Roll
1 x 3:00
A3
Fire Hydrant
2 x 10
B
Band Walks
2 x 10
C1
Hip Mobility - KB Squat
2 x 0:30
C2
Iso Jump Squat
2 x 6
D
Sumo Deadlift
10, 8, 8, 6, 4 @ 60, 70, 70, 80, 90 %
E
Leg Press
10, 8, 8, 6, 6 @ 60, 70, 70, 80, 80 %
F1
DB Reverse Lunge
10, 8, 8 @ 70, 70, 80 %
F2
Donkey Kicks
3 x 15
G
Clamshell
2 x MAX
Recovery
H
Hip Mobility
3 rounds of: - couch stretch - 1min each side - pigeon stretch - 1 min each side - hip 90-90s - 10 each way
Mila Verbicky
My name is Mila, I'm a student athlete and Certified Strength and Conditioning Coach with a passion for fitness! I love helping people succeed, feel confident in their own skin, perform better in their sport, and grow as a person while doing it! With my years in sport combined with my passion for fitness comes years of experience with training and exercise. CONSISTENCY and PATIENCE are key.