Program Description
Full body Glute focussed lower body
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMay 09, 2024 10:03
- Last EditedSep 07, 2024 03:58
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Goblet Squat
3
10 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
3
10 reps
6
Romanian Deadlift (Dumbbell)
3
10 reps
7
Upright Row (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Rear Foot Elevated Split Squat
3
10 reps
3
Single Arm Overhead Tricep Extension
3
10 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6
Deadlift (Dumbbell)
3
10 reps
7
Reverse Lunge (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Week 1
1 / 12 Weeks
Day 1
1
Cardio1 Set
30 mins
Day 3
1
Cardio1 Set
40 mins
Day 2
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
2
Goblet Squat3 Sets
10 Reps
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
4
Hip Thrust (Dumbbell)4 Sets
12 Reps
5
Tricep Extension (Dumbbell)3 Sets
10 Reps
6
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
7
Upright Row (Dumbbell)3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
2
Rear Foot Elevated Split Squat3 Sets
10 Reps
3
Single Arm Overhead Tricep Extension3 Sets
10 Reps
4
Hip Thrust (Dumbbell)4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
6
Deadlift (Dumbbell)3 Sets
10 Reps
7
Reverse Lunge (Dumbbell)3 Sets
10 Reps