Bret’s Preference: Full Body Training
‘As | mentioned ealie.| Love my total body training routines. Im going to give you a sample four day glute waining
program that 'é give someone who trained with me at my gym ~ The Glute Lab. | have posted most ofthe exercises,
Usted betow on my Instagram channel at some point In time, and I have many detailed explanations on my YouTube
‘channel toe, | realize that mast of my readers don't have access to all ofthe equipment | have In my garage gy, but
| didnt want to compromise my ideal program. Later in the article I'l stick to more commen exercises. Keep in mind
‘that | waln mostly women whose primary goal Isto bulld thelr glues. | traln female powerlifters differently. winicn
"ourtine below. By the way, this I the type of system Kellle and I use with Strong Curves and also with Get Glutes.
Monday
barbell hip thrust pyramid 1 x 10, 1368, 1x6, 4 «15
‘goblet squat 3 «12
heavy kettepell deadlit 215,
45 dearee hyper 2x 20
band seated hip abductan 2 x 20
Incline press 2 x 10,
lat pulldown 2 x10
Tuesday
band hip thrust $10
walking lunge 2 x 50 (total steps, so 25 per Leg)
reverse hyper 3x 10
lateral band walk 2 x 20
push up 2x AMRAP
Hammer Strength row 2 x10
‘Thursday
barbell hip thrust 3 x 6
Bulgarian split squat 2 x 10
45 degree hyper 2x 30
pendulum quaciuped hip extension 2 x 10
band side lying clam 2 x 20
dumbbell shoulder press 2 «10
fone arm row 2% 40
Friday
double band hip thrust $x 20 (band around knees and band over the hips)
Cybex eg press 3 x 10
‘American deadlift 2x 8
band standing hip abduction 2 x 20
dumbbell bench press 2 x 10
inverted row 2 x10