Midwest Fitness
Weightlifting, Strength & Conditioning, Functional FitnessThis is an 8 week glute growth-focused gym program.
Made up of a 4 day lift split:
-2 leg days (glute focused)
-2 upper body days
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Warm Up Cardio
1 x 10:00
Prep
B
Lower Body Warm Up 1
Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating
C
Sumo Deadlift
4 x 8
D
Cable Glute Kickback (Glute Med)
3 x 12
E1
DB Sumo Squat
3 x 10
E2
Leg Extension
3 x 10
F
Standing Calf Raise
3 x 25
A
Warm Up Cardio
1 x 10:00
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Barbell Bench Press
5 x 8
D1
Cable Chest Fly
4 x 12
D2
Cable Single Neutral Grip Tricep Extension
4 x 12
E
DB Shoulder Press
10, 8, 6, 8, 10
A
Warm Up Cardio
1 x 10:00
Prep
B
Lower Body Warm Up 1
Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating
C
Kas Glute Bridge
10, 10, 8, 6, 8, 10
D
Leg Press
4 x 10
E
Smith Machine Reverse Lunge
3 x 10
F
Glute Extension
3 x 12
A
Warm Up Cardio
1 x 10:00
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Barbell Deadlift
5 x 8
D1
Lat Pulldown
4 x 10
D2
EZ Bar Curl
4 x 10
E
Bent Over Rear Delt Raise
3 x 12
