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  • SB Glute Training Split - Documentos de Google

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    Mayela Gallardo Gómez
    26 views2 pages
    This 4-day workout split focuses on progressively overloading the glutes each cycle. Day 1 (Heavy Lower A) and Day 3 (Heavy Lower B) involve lower body compound exercises done for 4-6 reps. Day 2 (Light Lower A) and Day 4 (Light Lower B) feature isolation exercises performed for 10-12 or more reps, with lighter weight. Back and chest/shoulder days are also included to allow for recovery between lower body sessions.

    Original Description:

    Material útil para el entrenamiento de los glúteos. Rutina fácil y efectiva.

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    This 4-day workout split focuses on progressively overloading the glutes each cycle. Day 1 (Heavy Lower A) and Day 3 (Heavy Lower B) involve lower body compound exercises done for 4-6 reps. Day 2 (Light Lower A) and Day 4 (Light Lower B) feature isolation exercises performed for 10-12 or more reps, with lighter weight. Back and chest/shoulder days are also included to allow for recovery between lower body sessions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    26 views2 pages

    SB Glute Training Split - Documentos de Google

    Uploaded by

    Mayela Gallardo Gómez
    This 4-day workout split focuses on progressively overloading the glutes each cycle. Day 1 (Heavy Lower A) and Day 3 (Heavy Lower B) involve lower body compound exercises done for 4-6 reps. Day 2 (Light Lower A) and Day 4 (Light Lower B) feature isolation exercises performed for 10-12 or more reps, with lighter weight. Back and chest/shoulder days are also included to allow for recovery between lower body sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    Glute Hypertrophy 4-Day Workout Split

    Designed to progressively overload each cycle (should get stronger each week).

    Day 1 (Heavy Lower A) Sets Reps

    Barbell Hip Thrust 3 4-6

    Romanian Deadli 3 6-8

    Seated Abduc on Machine 2 15

    Frog Pumps 2 30

    Back Day or Rest Day

    Day 2 (Light Lower A) Sets Reps

    Goblet squat 3 10-12

    Cable Pullthroughs 3 10-12

    Banded Seated Abduc on 2 20

    Banded Squat Bounce 2 20

    Chest/Shoulders or Rest Day

    Day 3 (Heavy Lower B) Sets Reps

    Barbell Box Squats 3 4-6

    Weights Side Abduc on 3 each leg 6-8

    Lying/seated Hamstring curl 3 6-8

    Bodyweight Back Extension 3 20


    Back Day or Rest Day

    Day 4 (Light Lower B) Sets Reps

    Walking Lunge 3 rounds 16-20 steps

    Single-leg Hip Thrust 3 each leg 15

    Bodyweight Glute-Ham Raise 3 10-12

    Lateral Band Walk 2 (1 each way) 20

    Chest/Shoulders or Rest Day

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