Glutes & Delts Programme

beYOURbest online

Coaches

Jenny Williams and Jack Rogers

Our goal for you is for you to improve your body composition, get fitter, become stronger, and most importantly feel more confident than you’ve ever felt before!

This programme has been developed based on methods learned from well over a decade of working in high performance - thousands of hours spent training people on the gym floor, with diverse experiences from training elite athletes to body builders, fat loss and rehabilitation clients.

Our gym-based programme with a glute and delt focus will give you the ammunition to help shatter the expectations of what you once thought physically impossible. It's about training HARD and SMART, with the right exercises on the right days to elicit the best results you’ve ever experienced.

$29 / mo

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Move better, feel better, look better

Master fundamental movement patterns and make progress from week to week. Every exercise in a beYOURbest programme is designed using the same principles with which we design our athlete programmes - minimising risk whilst maximising results.

Features

Access to your coaches

We will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Strength & conditioning training that’s accessible and challenging for individuals of any level or background

Exercise Video Guidance

We have filmed instructional videos of every exercise to ensure you are mastering the execution of each movement

Detailed, expert instruction

Every exercise is broken down to ensure that you are getting the most out of every session

Delivered through TrainHeroic

We have partnered with TrainHeroic to deliver you the BEST programming on the BEST platform

Equipment

Required

Barbell // Dumbbells // Adjustable bench // Cable machine // Hamstring curl // Leg extension // Leg press // Stairmaster

Recommended

Smith machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Glutes

Prep

Warm Up

Begin with 3-5 minutes at low intensity on a CV machine of your choice to increase your body temperature. Complete the movements below as a dynamic warm up before commencing your session.

Warm up

For Completion

Barbell Glute Bridge

3 x 12

Bench Supported Dumbbell Reverse Lunge

3 x 12

45 Degree Hip Extension

3 x 15

Cable Kickbacks

3 x 15

Monday

Delts & Back

Prep

Warm Up

Begin with 3-5 minutes at low intensity on a CV machine of your choice to increase your body temperature. Complete the movements below as a dynamic warm up before commencing your session.

Dumbbell Shoulder Press

3 x 10

Chest Supported Lateral Raise

3 x 10

Bent Over Dumbbell Rear Delt Fly

3 x 10

Single Arm Dumbbell Row

4 x 12

Cable Tricep Extension

3 x 20

Tuesday

Lower Body

Prep

Warm Up

Begin with 3-5 minutes at low intensity on a CV machine of your choice to increase your body temperature. Complete the movements below as a dynamic warm up before commencing your session

Barbell Romanian Deadlift

3 x 12

Seated Hamstring Curl

3 x 15

Leg Extension

3 x 15

Feet Elevated Bodyweight Hip Thrust

4 x 15

Split Squat Iso Capacity Test

1 x 90

Wednesday

Cardio & Core

Prep

Warm Up

Begin with 3-5 minutes at low intensity on a CV machine of your choice to increase your body temperature. Complete the movements below as a dynamic warm up before commencing your session

Stairmaster

1 x 15:00

Long Lever Plate Deadbug

3 x 10

Shoulder Tap

3 x 10

Side Planks

3 x 20

Thursday

Full Body

Prep

Warm Up

Begin with 3-5 minutes at low intensity on a CV machine of your choice to increase your body temperature. Complete the movements below as a dynamic warm up before commencing your session.

KAS Bridge

3 x 12

Leg Press Machine

4 x 12

Dumbbell lateral raise

3 x 10

Cable Fly

3 x 15

Press Ups

3 x 15

Cable Bicep Curl

3 x 20

Coaches

More from beYOURbest online

Jenny Williams

Jenny is a performance nutritionist who works with clients to optimise their fuelling strategies for sport performance and rehab, and also achieve body composition goals around fat loss and muscle gain. Jenny is also a qualified personal trainer, working with individuals of all fitness levels on a 1:1 basis.

Jack Rogers

Jack is a high performance coach with over 14 years of experience achieving elite results with a wide variety of individuals from Premier League footballers, international sportspeople, boxers, hockey players and sprinters, through to individuals in chronic pain and those with aesthetic based goals.

beYOURbest online

Have a clear strategy - have accountability - have the results you've always dreamed of

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FAQs

Who is this programme for?

Anyone who trains at the gym and wants to get stronger, fitter and unlock new levels of performance, with a particular focus on glutes and delts. Sessions are scalable to everyone from the beginner to the life long gym-goer.

Can I join at any time?

Yes! Sign up at any time and begin the programme, finding your groove with each exercise. Sessions are updated weekly and designed with long term progress in mind.

Is this individualised programming?

No, this is a group training programme, but we do offer bespoke programming and nutritional advice for individuals - please get in touch via the website or social media to find out more.

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Glutes & Delts Programme