Professional Documents
Culture Documents
King Anthony Road To Bigger Glutes 1 PDF
King Anthony Road To Bigger Glutes 1 PDF
KING ANTHONY
ROAD TO
BIGGER
GLUTES
Volume 1
Week 1-4
- Day 1: Booty & Legs
- Day 2: Chest, Shoulders, & Triceps & Abs
- Day 3: Booty & Legs
- Day 4: Back & Biceps & Abs
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
Week 5-8
- Day 1: Booty & Legs
- Day 2: Chest & Back
- Day 3: Booty & Legs
- Day 4: Arms & Shoulders
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
TABLE OF CONTENTS
5. Sumo Deadlifts
- 3 sets of 12-16 reps
8. Calf Raises
- 1 set of 60 reps (20 in each direction)
Week 1-4
Day 2 : Chest, Shoulders, Triceps &
Abs (rest 30-60 secs between each
set)
5. Tricep Dips
- 3 sets of maximum reps
Week 1-4
Ab Exercise ( rest 10-20 seconds
between each set)
1. Toe Touches
- 2-3 sets of 25 reps
2. Oblique V-Ups
- 2-3 sets of 25 reps on each side
4. Oblique Twists
- 2-3 sets of 50 reps
Week 1-4
Day 3 : Booty & Legs (Light)
(Rest 30-60 seconds between
each set)
1. Cable Banded Squat Push Outs
- 3 sets of 16 reps
4. Hip Thrusts
- 3 sets of 12-16 reps
6. Calf Raises
- 1 set of 60 reps (20 reps each position
Week 1-4
Day 4 : Back & Bi's
(rest 30-60 seconds
between each set)
2. In N Out Curls
- 2-3 sets of 16 reps
3. Alternating DB Curls
- 2-3 sets of 10-14 reps
Week 1-4
Day 4 : Back & Bi's &
Abs
4. DB Hammer Curls
- 2-3 sets of 12 reps each arm
5. Cable Rows
- 2-3 sets of 12 reps
Week 1-4
Ab Exercises (rest 10-
20 seconds between
each set)
1. Toe Touches
-2-3 sets of 25 reps
2. Oblique V-Ups
- 2-3 sets of 25 reps
4. Oblique Twists
- 2-3 sets of 50 reps
Week 1-4
Day 5 : Booty & Legs (rest
between 30-60 seconds between
each set)
1. Single Leg Glute Bridge w/ Band
- 3 sets of 12-16 reps
2. Hip Thrusts
- 3 sets of 12-16 reps
3.Romanian Lunge
- 3 sets of 12-16 reps each leg
8. Calf Raises
- 1 set of 60 reps (20 each position)
Week 1-4
Day 7 : Rest
Week 5-8
Day 1 : Booty & Legs
(rest 30-60 seconds
between each set)
3. Romanian Lunges
- 3 sets of 12-16 reps
4. Lunge w/ Squat
Combo
- 3 sets of 16 reps each leg
Week 5-8
Day 1 : Booty & Legs
8. Calf Raises
- 1 set of 60 reps ( 20 in each position
Week 5-8
Day 2 : Chest & Back & Abs (rest
30-60 seconds between each set)
1. Push up w/ Rows
- 2-3 sets of 10-12 reps
2. Underhand BB Rows
- 2-3 sets of 12-16 reps
6. Lat Pulldown
- 2-3 sets of 16 reps
Week 5-8
Day 3 : Booty & Legs (Light) (rest
30-60 seconds between each set)
2. Smith Machine
Elevated SL Hip Thrusts
- 3 sets of 10-16 reps
5. Jump Squats
- 3 sets of 20 reps
6. Calf Raises
- 1 set of 60 reps (20 in each position)
Week 5-8
Day 4 : Arms & Shoulders
(rest 30-60 seconds
between each set)
2. Triceps Dips
- 2-3 sets of maximum reps
3. Shoulder Flys
- 2-3 sets of 16 reps total
Week 5-8
Day 4 : Arms & Shoulders
& Abs
6. 21's
- 2-3 sets of 21
Week 5-8
Day 4 : Abs (rest 10-20
second between each set)
1. Toe Touches
- 2-3 sets of 25 reps
2. Oblique V-ups
- 2-3 sets of 25 reps
4. Oblique Twists
- 2-3 sets of 50 reps
Week 5-8
Day 5 : Booty & Legs (rest
30-60 seconds between
each set)
3. DB Stationary Lunges
- 3 sets of 16 reps
8. Calf Raises
- 1 sets of 60 reps (20 reps each position
Week 5-8
Day 7 : Rest
Week 9-12
Week 9-10 ;
Do Workouts from Month #1
Week 11-12 ;
Do Workouts from Month #2