Glute Factory: Training by Lowbar Mike in TrainHeroic

Glute Factory

Strong Eleven

Coach
Lowbar Mike

IN THIS PROGRAM YOU ARE GOING TO BECOME A BOOTY BUILDER. AND OUR MAIN FOCUS WILL BE TO RE SHAPE THAT PEACH ,BUT WE ARE NOT GOING TO STOP THERE . I BET U WANT TO RESHAPE YOUR WHOLE BODY AND BE ABLE TO FEEL CONFIDENT & STRONG ANYTIME OF THE DAY SO THAT'S WHAT THIS PROGRAM IS AIMING FOR . ALL I AM ASKING FROM U IS

  1. .To be willing to work hard
  2. .To silence your doubts
  3. .To Have patience

IF U DO THIS SIMPLE STEPS I CAN GUARANTEE THAT NOT ONLY U GOING TO CHANGE YOUR BODY BUT YOU ARE ALSO GOING TO CHANGE YOUR LIFE !!!

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LEARN HOW TO USE PROGRESSIVE OVERLOAD
IN ORDER TO PROGRESS AND TO IMPROVE IN TRAINING YOU NEED TO MAKE YOUR WORKOUTS HARDER EVERY WEEK IF THATS POSSIBLE . HOW DO WE DO IT ? WE INCREASE THE WEIGHT OF THE EXERCISES SLIGHTLY EVERY WEEK OR WE ADD 1 EXTRA REP OR WE PROGRESS TO HARDER EXERCISES VARIATION
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TRAIN HARD & SMART
I create 3 new full body workouts every 4 weeks plus 2 additional/optional glute workouts. Whether you prefer to work out 3 days per week or 5, this plan has you covered! Each full body workout includes around 4-7 exercises per session, a detailed instructional videos and all directions u need to know are writen by me
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UNLOCK MY SECRETS
Discover the unique bodybuilding tips and tricks that i'm using with all my clients and start understanding the procces and see the GAINZZZ comming for your PEACH :)
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JOIN THE BOOTYBUILDING COMUNITY
Join a community where you can share your training problems and get your solutions from me or the other Ladies doing the Bootybuilding program .
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder,know you better,and keep you going longer,all through an app.
Equipment
Required
BARBELL // PLATES // SQUAT RACK // BANDS
Recommended
CABLES // GHR // BACK EXTENSSION BENCH // DUMBBELLS // KETTLEBELLS
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Legs(glute focus )

Circuit

A

in 10 minutes do 80 Band pull aparts 80 Glute bridges 80 snow angeles

B

Low Pin Buffalo BAR SQ

3 x 6

C

Barbell Glute Bridge

8 x 8

D1

Step-Ups

3 x 30 @ 26.46 kg

D2

GHD Hip Extension

3 x 20 @ 26.46 kg

Monday
Push

Prep

A

Push Prep 1

Push focused warm up 3 sets of 20 shoulder Tuck 20 Cuban press 2 kg 10 push ups

B

Feet up Bench Press

4 x 6

C

Standing Arnold Press

7 x 12

D

Incline DB Bench Press

5 x 12

E

DB kick backs

7 x 15 @ 6.61 kg

Tuesday
Pull

Conditioning

A

Pull Prep 1

Push Prep 3 Rounds of : 20 Face pulls 20 Ring rows 20 sec ring row holds on the top

B

Nightmair Deadlifts

3 x 4 @ 70 %

C

Supinated Grip Barbell Row

4 x 8

D

The TRX Pull-up

7 x 10

E

TRX Biceps Curl

7 x 12

Wednesday
Full body (glute focus )

Prep

A

upper/lower Prep

3 rounds 15 /per arm banded External rotation 15 /leg Single leg Glute bridge 15 Banded Face pulls 10/leg reverse lunge

B1

Pulse Squat

4 x 12 @ 26.46 kg

B2

Zercher Split Stance Good Morning

4 x 16

C1

DB Shrug Series

4 x MAX

C2

band assisted push ups

4 x MAX

D

Ab Wheel

4 x MAX

Thursday
Arm/shoulders/ core 

Prep

A

Prep:DB,90/90 breaths ,GB,BCRB,Goblet Sq

1.90 /90 Breaths 10 breaths Dead bugs 10 /side Glute bridge 20 Brid Dogs 20 Bear Crawl Rock backs 20 Goblet Squat 20

B1

Walking Lunges

4 x 26

B2

Spoto Press

3 x 10

B3

Egyptian Lateral Raise

3 x 30

B4

Incline Db Bicep Curls

3 x 15

B5

Banded Crossover Pull

3 x 15

B6

Split Stance Dumbbell Romanian Deadlift

3 x 26

B7

TRX Pike

3 x 10

Coach
coach-avatar Lowbar Mike

Michalis Milonas aka ‘’Lowbar Mike” I was born in 1988 and I’ve been occupying myself with sports consistently for the past 13 years. I have previous experience with all kind of sports. For the past 6 years I’ve been occupying myself intensively and professionally with the field of Strength and Conditioning, while for the past one and half year I am the owner of the strength gym, Strong11

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FEEL IN LOVE WITH TRAINING AND SEE RESULTS

LEARN HOW TO IMPROVE YOUR PERFORMANCE AND YOUR APPEARANCE AND LIVE YOUR BEST LIFE STRONG & SEXY AND MOST OF ALL HEALTHY WITH CONFIDENCE !!!

Start My 7-Day Free Trial
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FAQs
How fast will i see results?
If you are on point with your diet and doing all the workouts planed you will start seeing results in 30 days +
Can my booty get bigger for real?
Yes it can but its a long term procces so u need to be patient and DO THE WORK .
What is Rpe ?
10: Maximal, no reps left in the tank 9: Last rep is tough but still 1 rep left in the tank 8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left 7: Weight moves quickly with maximal force 6: moves quickly with moderate force 5: Most warm-up weights
Is this One on One Training ?
These workouts are not a substitute for individualized programming that is based on your individual weaknesses. This is an economical way to get sound programming based on the current programming i use for myself . For Individual coaching contact me for details at my Instagram account @Lowbarmike.
Can i Do it in a home Gym Set up ?
yes absolutely with some modifications which i will write in the descriptions of every program.
The Proof
verified-athlete-avatar Marina Rigopoulou

Powerlifing/GLutebuilding

Verified Athlete

""I finally found something that is sustainable and fun to do props to the team""

verified-athlete-avatar Niki Theotokatou

Recreational lifter

Verified Athlete

"Ive Seen big changes with the program and i fel in love with the procces"

verified-athlete-avatar Maria Gida

Recreational Lifter

Verified Athlete

"love the app and its easy to use , u have videos for all the movements and full datails for everything you are about to do every day !!!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Glute Factory
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Glute Factory
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Glute Factory
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