Professional Documents
Culture Documents
Description
The Intensive Max Glute Hypertrophy program is a full-body program aimed at building
a well-rounded physique with emphasis on the gluteus musculature and secondary
focus on hamstrings and delts.
Schedule
• This program follows a 2 day on, 1 day off, 3 day on, 1 day off schedule.
• This is a guide, you may sometimes move rest days to better fit your
schedule if necessary. Complete the sessions in order, avoid skipping
sessions.
• The lower body prehab routine is specifically aimed at activating the glutes
- getting them warmed up and firing before the training session.
• Please complete lower body prehab routines prior to lower body training
sessions and likewise with upper body prehab andtraining.
• If any exercises are uncomfortable or painful for any reason, please skip
them.
• Please stop immediately if you experience pain, shortness
shortness of breath, or feel
faint at any point during your training.
Important Terms
RPE
RPE is a self-measure of how hard you're working and how exhausted your muscles
are. It is a scale of 1-10, with 6-7 being a warm-up, 8 being 2-4 reps left in the tank
before failure, 9 stopping one rep shy of complete failure and 10 is going to complete
SINGLE LEG PRONE LEG CURL - https://www.youtube.com/watch?v=1Tq3QdYUuHs
LYING LEG RAISE - https://www.youtube.com/watch?v=xqTh6NqbAtM
SEATED CALF PRESS MACHINE - https://www.youtube.com/watch?v=W-NU8NUS8lI
2 6-8 7 1.0 wider than shoulder width stance, slight foot flare
BACK SQUAT
3 8-10 9 1.5 focus on ext. rotating at the hips on descent and ascent
PRELOADED BARBELL RDL 3 12-15 9 1.0 use straps if grip is limiting
PRELOADED BARBELL WALKING LUNGE 3 18-20 9 1.5 short strides, low bar or lean forward, all weight onto forward step
nCABLE GLUTE KICKBACK 3 12-15 9 1.0 torso parallel to ground, if hamstrings too weak, strap around knee
o
SINGLE LEG PRONE LEG CURL 3 8-10 9 0.5 8 each leg, 8 both legs
y
aLYING LEG RAISE 3 10 - 12 10 0.5 hold onto bench behind head for stability
dSEATED CALF PRESS MACHINE 3 30 10 0.5 10 toes in, 10 parallel, 10 toes out, push thru pads of feet
take last set to failure
SQUAT PRESS (OR LEG PRESS) 4 10 - 12 9 0.5 feet high on platform, wide stance, patience on concentric
2 10 - 12 9 0.5 warm up - patience on concentric, glutes move the weight, work the resistance up
CABLE SQUAT PULL THROUGH
3 12-15 9 1.0 as above + 1 sec maximum contraction iso-hold at "lock-out"
e
e A1. CABLE GLUTE KICKBACK 4 18-20 9 0.0 torso parallel to ground, if hamstrings too weak, strap around knee
r
hA2. MACHINE HIP ABDUCTION 4 30 9 1.0 standing or seated
t
ROMAN CHAIR CALF RAISES 3 30 0.5 hold onto back of chair, lean hips back, push through pad of foot
y
aOPTIONAL BRET'S GLUTE BURNOUT 3 1 10 0.0 https://www.youtube.com/watch?
https://www.youtube.com/watch?v=fouQlVcMVl4
v=fouQlVcMVl4
d
SETS REPETITIONS RPE REST 1 2 3 4 5 N O T E S
2 6-8 7 1.0 wider than shoulder width stance, slight foot flare
BACK SQUAT
3 8-10 9 1.5 focus on ext. rotating at the hips on descent and ascent
PRELOADED BARBELL RDL 3 12-15 9 1.0 use straps if grip is limiting
e
nPRELOADED BARBELL WALKING LUNGE 3 18-20 9 1.5 short strides, low bar or lean forward, all weight onto forward step
o
CABLE GLUTE KICKBACK 3 12-15 9 1.0 torso parallel to ground, if hamstrings too weak, strap around knee
y
aSINGLE LEG PRONE LEG CURL 3 8-10 9 0.5 8 each leg, 8 both legs
dLYING LEG RAISE 3 10 - 12 10 0.5 hold onto bench behind head for stability
SEATED CALF PRESS MACHINE 3 30 10 0.5 10 toes in, 10 parallel, 10 toes out, push thru pads of feet
take last set to failure
SQUAT PRESS (OR LEG PRESS) 4 10 - 12 9 0.5 feet high on platform, wide stance, patience on concentric
2 10 - 12 9 0.5 warm up - patience on concentric, glutes move the weight, work the resistance up
CABLE SQUAT PULL THROUGH
3 12-15 9 1.0 as above + 1 sec maximum contraction iso-hold at "lock-out"
e
e A1. CABLE GLUTE KICKBACK 4 18-20 9 0.0 torso parallel to ground, if hamstrings too weak, strap around knee
r
hA2. MACHINE HIP ABDUCTION 4 30 9 1.0 standing or seated
t
ROMAN CHAIR CALF RAISES 30 0.5 hold onto back of chair, lean hips back, push through pad of foot
y
aOPTIONAL BRET'S GLUTE BURNOUT 3 1 10 0.0 https://www.youtube.com/watch?
https://www.youtube.com/watch?v=fouQlVcMVl4
v=fouQlVcMVl4
d
SETS REPETITIONS RPE REST 1 2 3 4 5 N O T E S
2 6-8 7 1.0 wider than shoulder width stance, slight foot flare
BACK SQUAT
4 8-10 9 1.5 focus on ext. rotating at the hips on descent and ascent
PRELOADED BARBELL RDL 4 12-15 9 1.0 use straps if grip is limiting
e
nPRELOADED BARBELL WALKING LUNGE 3 18-20 9 1.5 short strides, low bar or lean forward, all weight onto forward step
o
CABLE GLUTE KICKBACK 3 12-15 9 1.0 torso parallel to ground, if hamstrings too weak, strap around knee
y
aSINGLE LEG PRONE LEG CURL 3 8-10 9 0.5 8 each leg, 8 both legs
dLYING LEG RAISE 3 10 - 12 10 0.5 hold onto bench behind head for stability
SEATED CALF PRESS MACHINE 3 30 10 0.5 10 toes in, 10 parallel, 10 toes out, push thru pads of feet
take last set to failure
SQUAT PRESS (OR LEG PRESS) 4 10 - 12 9 0.5 feet high on platform, wide stance, patience on concentric
2 10 - 12 9 0.5 warm up - patience on concentric, glutes move the weight, work the resistance up
CABLE SQUAT PULL THROUGH
4 12-15 9 1.0 as above + 1 sec maximum contraction iso-hold at "lock-out"
e
e A1. CABLE GLUTE KICKBACK 4 18-20 9 0.0 torso parallel to ground, if hamstrings too weak, strap around knee
r
hA2. MACHINE HIP ABDUCTION 4 30 9 1.0 standing or seated
t
ROMAN CHAIR CALF RAISES 30 0.5 hold onto back of chair, lean hips back, push through pad of foot
y
aOPTIONAL BRET'S GLUTE BURNOUT 3 1 10 0.0 https://www.youtube.com/watch?
https://www.youtube.com/watch?v=fouQlVcMVl4
v=fouQlVcMVl4
d
SETS REPETITIONS RPE REST 1 2 3 4 5 N O T E S
2 6-8 7 1.0 wider than shoulder width stance, slight foot flare
BACK SQUAT
4 8-10 9 1.5 focus on ext. rotating at the hips on descent and ascent
PRELOADED BARBELL RDL 4 12-15 9 1.0 use straps if grip is limiting
nPRELOADED BARBELL WALKING LUNGE 3 18-20 9 1.5 short strides, low bar or lean forward, all weight onto forward step
o
CABLE GLUTE KICKBACK 3 12-15 9 1.0 torso parallel to ground, if hamstrings too weak, strap around knee
y
aSINGLE LEG PRONE LEG CURL 3 8-10 9 0.5 8 each leg, 8 both legs
dLYING LEG RAISE 3 10 - 12 10 0.5 hold onto bench behind head for stability
SEATED CALF PRESS MACHINE 3 30 10 0.5 10 toes in, 10 parallel, 10 toes out, push thru pads of feet
take last set to failure
SQUAT PRESS (OR LEG PRESS) 4 10 - 12 9 0.5 feet high on platform, wide stance, patience on concentric
2 10 - 12 9 0.5 warm up - patience on concentric, glutes move the weight, work the resistance up
CABLE SQUAT PULL THROUGH
4 12-15 9 1.0 as above + 1 sec maximum contraction iso-hold at "lock-out"
e
e A1. CABLE GLUTE KICKBACK 4 18-20 9 0.0 torso parallel to ground, if hamstrings too weak, strap around knee
r
hA2. MACHINE HIP ABDUCTION 4 30 9 1.0 standing or seated
t
ROMAN CHAIR CALF RAISES 30 0.5 hold onto back of chair, lean hips back, push through pad of foot
y
aOPTIONAL BRET'S GLUTE BURNOUT 3 1 10 0.0 https://www.youtube.com/watch?
https://www.youtube.com/watch?v=fouQlVcMVl4
v=fouQlVcMVl4
d
SETS REPETITIONS RPE REST 1 2 3 4 5 N O T E S