Your glute gains will be maximised and your overall fitness will improve with this full-body programme. Also included are two more exercises that can accelerate the development of your glutes.
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Dumbbells, Other
  • Target GenderFemale
  • Workout PDFDownload Workout

Workout Description

It can be challenging to fit in a quality training session. For many people, finding the time to work out five or six days a week can be very challenging. Family, work, and other obligations need to be taken into account. 

There are some areas you want to concentrate on more than others, even if you can only fit in three sessions each week. The glutes are one of those muscular groups for the majority of women. Fortunately, this 3-day programme enables the women reading it to efficiently train their complete body. It also provides plenty of opportunities to develop those glutes to their full capacity. 

Prioritization of the Glutes

The fact that you will be concentrating on them at the start of each session is what makes these exercises so helpful for this area. In these workouts, training them first enables you to concentrate on them when you’re most motivated and have the most energy to commit. You may strengthen and improve the appearance of your glutes by using the exercises that are provided. That combo is tough to defeat, right?

Keys to This Program

The exercises listed here include rest breaks. If necessary, the actions that emphasise the glutes can take a little bit longer to relax. You should be able to finish all three workouts in an hour each if you follow these rest breaks.

This programme is particularly flexible because machine movements are not included. You may complete this programme with little to no adjustments regardless of where you work out, whether that be at home or at the gym depending on your equipment. 

Allow yourself at least 24 hours between each workout to properly recover. Full-body training is not the same as a standard “bro-split.” More recovery time would be helpful because the entire body is under stress.

Accessory Workouts

The two supplemental exercises are intended to be brief. If you feel you need them, you should do them on a day when you solely do cardio. Don’t stress about finishing the accessory work if you believe that the full-body exercises are sufficient. Rather, concentrate on healing.

The first exercise is a high rep challenge, while the second is a superset. Do it twice if you like one over the other. You can also switch things up every session if you wish. Make the workouts your own to reach your full potential. Just be sure you skip two full training days every week.

Here are some sample schedules for various levels of training. 

Example Week – Beginner

  • Monday: Workout 1
  • Tuesday: Off 
  • Wednesday: Workout 2
  • Thursday: Off
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Example Week – Intermediate/Advanced

  • Monday: Workout 1
  • Tuesday: Off or Accessory Workout 1
  • Wednesday: Workout 2
  • Thursday: Off or Accessory Workout 2
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Lean female with brown hair doing kettlebell lunges in the gym.

Full-Body Workout 1

The barbell hip thrust and the hyperextension are the first two exercises for this session. If performed correctly, these two movements are quite powerful.

Make sure the barbell is at a hip thrust position that is comfortable for you. Don’t be reluctant to use a towel or mat if you need one to cover the bar. The more at ease you can be, the better the workout will be for you. Make sure the glutes contract strongly as you raise the barbell. Hold that posture for a moment, then gradually lower the weight back down.

Many people perceive hyperextension to be a lower back workout. The lower back will be isolated if you stop when your upper body is at a 45-degree angle. Lift your upper body up, then tighten your glutes to lift your upper body even higher. Before you squat back down, your torso should be nearly vertical. A preacher bench or an adjustable bench would suffice in its place if you don’t have a hyperextension bench.

One core movement and body-part-specific motions are included in the remaining exercises.

Exercise Sets Reps Rest
Barbell Hip Thrust 3 8-12 60-90 sec
Hyperextension 3 8-12 60-90 sec
Dumbbell Squat 3 12 60 sec
Lying Leg Raise 3 12 60 sec
Pull Up 3 12 60 sec
Bent-Over Barbell Row 3 12 60 sec
Lateral Raise 3 12 60 sec
Overhead Triceps Extension 3 12 60 sec
Push Up 3 12 60 sec

Full-Body Workout 2

Two separate glute exercises will be performed to start this one. While the second will enhance the mind-muscle connection, the first will help you become stronger.

Good morning – This will strengthen your lower back, hamstrings, and glutes. Don’t use it excessively. More is not necessarily better because there has never been a successful morning competition. Lighten the load if you can’t maintain it for the required number of reps. If you think it will help to protect your lower back, wear a belt.

Glute Kickback: This workout uses only your bodyweight. provide ankle weights if you have them to provide more resistance. Otherwise, hold the contraction for one second during the first set, two during the second set, and three during the final set. 

The glutes will also receive some secondary training in the following two exercises in this programme. Below is the remainder of the exercise.

Exercise Sets Reps Rest
Good Morning 3 8-12 60-90 sec
Glute Kick Back 3 8-12 60-90 sec
Stiff Leg Deadlift 3 8-12 60-90 sec
Goblet Squat 3 12 60 sec
Crunches 3 12 60 sec
Incline Dumbbell Press 3 12 60 sec
Dumbbell Flys 3 12 60 sec
Dumbbell Tricep Kickbacks 3 12 60 sec
Pullover 3 12 60 sec
Seated Dumbbell Curl 3 12 60 sec

Full-Body Workout 3

A contraction challenge will be the first exercise in the final full-body workout of the week, which will be followed by an athletic variation of a standard exercise. 

Bodyweight Glute Bridge: Holding a bridge will help increase glute stability and is similar to doing planks for the abs. It’s okay to begin by using only your body weight. To make the challenge more exciting, try adding a dumbbell or barbell.

Curtsy Lunge: If you’ve never done one of these, it can seem foolish. Don’t dismiss them before giving them a try. They are difficult and will become even more difficult after the bridges have pre-exhausted the glutes. Never try to plant your rear foot farther than you can. Try your hardest and push yourself as you advance. When you lift the leg, visualise contracting the glutes. Pay close attention to avoid having the hip flexors take over the set.

The lower body is the focus of the next two exercises. The quadriceps and hamstrings will probably be able to work harder on their own because the first two exercises put a lot of stress on the glutes.

Exercise Sets Reps Rest
Bodyweight Glute Bridge 3 15-30 sec 60-90 sec
Curtsy Lunge 3 12 60-90 sec
Jump Squat 3 12 60 sec
Walking Lunge 3 12, each leg 60 sec
Side Crunch 3 12 60 sec
Seated Dumbbell Press 3 12 60 sec
Rear Lateral Raise 3 12 60 sec
Lying Tricep Extension 3 12 60 sec
Flat Dumbbell Fly 3 12 60 sec
T-Bar Row (or Two-Arm DB Row) 3 12 60 sec

Accessory Workout 1

Exercise Sets Reps Rest
Bodyweight Glute Bridge 5 20 30 sec
Bodyweight Hip Thrust 5-10 100 total reps As needed*

*Perform as many reps as you can. Upon failure, rest briefly before continuing where you left off. Continue until you perform 100 total reps.

Accessory Workout 2

Exercise Sets Reps Rest
Curtsy Lunge 3 15 none
Banded Good Morning* 3 15 30 sec

*If you don’t have access to a band, you can use your bodyweight, a dumbbell, or a barbell.

Leave a Reply

Your email address will not be published. Required fields are marked *