DAAMN - Glute focused - 5/week LULUL

DAAMN is a a high volume glute focused program. A warning: Its not for the weak. Even tho it starts of slow it will quickly turn in to a brutal experience where you'r glutes is put through hell three times a week. It is a mix of heavy compund and isolation work. Both exercises that are focused on the stretched and the squeese are utilized for the best results.

For the best results:

Eat in a surplus + 200-400 cal a day.
Eat enough protein! 1g/kg bodyweight 
Sleep a lot! You will need the recovery.
Train in a full range of motion focus on a good stretch.
Controll the weights! 

If the volume get to much and u cant recover just remove a couple of sets or lower the intensity.

Good luck!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Lat Pulldown

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Sumo Squat

Bulgarian Split Squat (Dumbbell)

Walking Lunge (Dumbbell)

Hamstring Curl

Leg Extension

Seated Row (Cable)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher

Lateral Raise (Cable)

Sumo Deadlift (Barbell)

Step-Up (Weighted)

Reverse Lunge (Barbell)

Back Extension (Weighted)

Seated Hamstring Curl

Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

0 reviews for DAAMN - Glute focused - 5/week LULUL