Glute Guide 2.0.pdf

The Glute Guide is back - updated with new exercises and workout splits! Glute Guide 2.0 now also comes with an upper body workout per week to keep the strength balanced in your whole body. The main goal with this guide is to grow your glutes while keeping strength and volume in the rest of your body. This guide is based on how I personally like to train my glutes and legs. You will be doing 4 workouts a week, 3 glutes/legs workouts and 1 upper body workout. Time to build that peach!

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Explaining Methods TUT = Time under Tension:

For example: HIP THRUST TUT: 1-1-3 MEANING: This is the speed of the movement in each section of the performed exercise. 1 = Thrust up the weights in 1 sec 1 = Hold the weights up and squeeze for 1 sec 3 = Lower phase 3 sec

SS = Superset

Working on two different exercises in the same set. For example: Biceps DB curls Superset with Overhead triceps extensions. No rest in between exercises, you rest when you have done the full superset. Tip: Add a shorter abs circuit of own choice after one of the workouts per week (optional)

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WE E K S 1 - 4

Strength Block

4

DAY 1

Lower Body Warmup

10min bicycle / cross trainer

1. Barbell Hip Thrust

Set: 2 Warmup sets. 4 Working sets Reps: 8 T.U.T: 1-2-2 Rest: 90sec

2. Barbell Walking Lunges Set: 4 Reps: 10 each leg Rest: 90sec

3. DB Bulgarian Split Squat On Bench Set: 4 Reps: 12 each leg T.U.T: 2-1-1 Rest: 90sec

4. Leg Press Set: 4 Reps: 15 Rest: 60 sec

5. Cable Kickbacks Set: 4 Reps: 15 each leg Rest: 60sec

5

DAY 2

Upper Body Warmup

10min bicycle / cross trainer

1. Neutral Grip Pull-Ups (banded or non-banded) Set: 5 Reps: 5 T.U.T: 1-1-3 Rest: 90 sec

2a. Seated DB Arnold Press Set: 4 Reps: 12 T.U.T: 1-1-2 Rest: 10 sec

SUPERSET WITH

2b. Standing Lateral Raises Set: 4 Reps: 12 T.U.T: 1-1-2 Rest: 90 sec

3. Standing Barbell Row Set: 5 Reps: 12 Rest: 60 sec

4a. 45* Incline DB Chest Press Set: 4 Reps: 12 Rest: 10 sec

SUPERSET WITH 6

4b. Floor Triceps Diamond Push-ups Set: 4 Reps: 12 Rest: 90 sec

5a. Cable Rope Front Raises Set: 4 Reps: 12 Rest: 10 sec

SUPERSET WITH

5b Cable Rope Face Pulls Set: 4 Reps: 12 Rest: 60 sec

6a. Standing BBB Biceps Curl Set: 4 Reps: 12 T.U.T: 1-1-2 Rest: 10 sec

SUPERSET WITH

6b. Standing Barbell Triceps Extension Set: 4 Reps: 12 T.U.T: 2-1-1 Rest: 60 sec

7

DA Y 3

Rest Day

8

DAY 4

Lower Body Warmup

10min bicycle / cross trainer

1. Abductor Machine

Set: 2 warmup sets. 4 Working sets. Reps: 15 T.U.T: 1-2-1 Rest: 60 sec

2. Barbell Squats Wide Stance Set: 4 Reps: 8 T.U.T: 4-1-1 Rest: 90 sec

3. Barbell Hip Thrust Set: 4 Reps: 12 T.U.T: 1-2-1 Rest: 60 sec

4. DB Stiff Leg Deadlift Set: 4 Reps: 10 Rest: 60 sec

5. DB Backward Lunges Alternating Set: 4 Reps: 10 each leg Rest: 45 sec

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6. Leg Extensions Set: 3 Reps: 15 Rest: 45sec

10

DA Y 5

Rest Day

11

DAY 6

Lower Body Warmup

10min bicycle / cross trainer

1. Barbell Sumo Deadlift Set: 5 Reps: 6 T.U.T: 1-1-4 Rest: 90sec

2. DB Front Foot Elevate Split Squats Set: 4 Reps: 12 Rest: 60sec

3. Barbell Good Mornings Set: 4 Reps: 12 T.U.T: 3-1-1 Rest: 60sec

4. Frog Pumps (Body Weight) Set: 3 Reps: 20 Rest: 45sec

5. Lying Leg Curl Machine Set: 3 Reps: 12 T.U.T: 1-1-2 Rest: 45sec

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6. Hyperextensions 45* (rounded back) Set: 3 Reps: 20 Rest: 45sec

13

DA Y 7

Rest Day

14

WEEKS 5-8

Volume Block

15

DAY 1

Lower Body Warmup

10min bicycle / cross trainer

1a. Barbell Squats Set: 4 Reps: 10/ each leg T.U.T: 3-1-1 Rest: 20sec

SUPERSET WITH

1b. Barbell Backwards Step Lunges - Alternating Set 4 Reps: 10 / each leg Rest: 120 sec

2. Barbell Hip Thrust (choose weight wisely) Set: 4 Reps: 10 T.U.T: 1-2-1 Rest: 45sec

3a. DB Walking lunges Set 4 Reps: 12/each leg Rest: 20sec

SUPERSET WITH

3b. DB Stiff Deadlift Set 4 Reps: 10 T.U.T: 3-1-1 Rest: 120sec

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4. Single Leg Elevate Glute Bridges Set: 3 Reps: 12/ each leg Rest: 45sec

5. Abduction Machine Set: 3 Reps: 15 Rest: 45 sec

17

DAY 2

Upper Body Warmup

10min bicycle / cross trainer

1. Deadlift

Set: 2 Warmup 4 Working Reps: 10 T.U.T: 1-1-3 Rest: 90 sec

2a. Close Grip Lat Pulldown Set: 4 Reps: 12 Rest: sec

SUPERSET WITH

2b. Standing Rope Low Rows Set: 4 Reps: 12 Rest: 90 sec

3a. Standing Overhead Barbell Shoulder Press Set: 4 Reps: 12 Rest: 10

SUPERSET WITH

3b. 90* Leaning Barbell Face Pull Set: 4 Reps: 12 Rest: 60

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4a. DB Incline Chest Flyes Set: 4

Reps: 12 T.U.T: 2-1-1 Rest: 10 sec

SUPERSET WITH

4b. DB Triceps Skull Crushers Set: 4 Reps: 12 Rest: 60 sec

5a. Standing DB Upright Rows Set: 4 Reps: 12 Rest: 60

SUPERSET WITH

5b. DB Biceps Curls Set: 4

Reps: 12 Rest: 60

19

DA Y 3

Rest Day

20

DAY 4

Lower Body Warmup

10min bicycle / cross trainer

1. Cable Kickbacks Set: 4

Reps: 12 each leg T.U.T: 1-1-2 Rest: 45 sec

2. Leg Press High Wide Stance Set: 4 Reps: 12

T.U.T: 4-1-1 Rest: 90 sec

3. Barbell Rumanian Deadlift Set 4

Reps: 12 T.U.T: 2-2-1 Rest: 60sec

4. Lying Leg Curl Set: 4

Reps: 12 T.U.T: 1-1-3 Rest: 45 sec

5a. DB Single Leg Stiff Deadlift Set 4 Reps: 12 each leg T.U.T: 2-1-1 Rest: 20sec

SUPERSET WITH 21

5b. DB Glute Bridges Set 4

Reps: 15 Rest: 90sec

22

DA Y 5

Rest Day

23

DAY 6

Lower Body Warmup

10min bicycle / cross trainer

1a. Smith Machine Sumo Squats Set 4

Reps: 8 T.U.T: 3-1-1 Rest: 20sec

SUPERSET WITH

1b. Smith Machine Good Mornings Set 4

Reps: 12 T.U.T: 3-1-1 Rest: 90sec

2a. B-Stance Barbell Hip Thrust Set 4

Reps: 12/each leg T.U.T: 1-2-2 Rest: 20sec

SUPERSET WITH

2b. DB Heel Elevate Goblet Squats Set 4

Reps: 15 Rest: 90sec

3. DB Reversed Frog Pumps On Bench Set: 3 Reps: 15 Rest: 45 sec

SUPERSET WITH 24

DA Y 7

Rest Day

25