5.0
(1 rating)
Program Description
This is a specialized program designed to increase muscle size and strength via movements that target the glutes and back.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJan 14, 2024 07:24
- Last EditedSep 07, 2024 08:59
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Reverse Lunge (Barbell)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Thrust (Barbell)
1
1
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
2
Reverse Lunge (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 9.5
2
Reverse Lunge (Barbell)
5
8 reps
RPE 9.5
3
Leg Press
5
8 reps
RPE 9.5
4
Hip Thrust (Barbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 10
2
Reverse Lunge (Barbell)
5
6 reps
RPE 10
3
Leg Press
5
6 reps
RPE 10
4
Hip Thrust (Barbell)
1
1
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Hamstring Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
4
Hamstring Curl
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
Seated Row (Cable)
5
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
4
Hamstring Curl
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6 reps
RPE 10
2
Seated Row (Cable)
5
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Hamstring Curl
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Bottom Pause)
2
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
4
Glute Kickback
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
RPE 9
2
Romanian Deadlift (Bottom Pause)
3
12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
4
Glute Kickback
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
8 reps
RPE 9.5
2
Romanian Deadlift (Bottom Pause)
4
8 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
5
8 reps
RPE 9.5
4
Glute Kickback
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
6 reps
RPE 10
2
Romanian Deadlift (Bottom Pause)
4
6 reps
RPE 10
3
Reverse Lunge (Dumbbell)
5
6 reps
RPE 10
4
Glute Kickback
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
2
Wide Grip Lat Pulldown
4
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Tricep Extension (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
8 reps
RPE 9.5
2
Wide Grip Lat Pulldown
5
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
RPE 10
2
Wide Grip Lat Pulldown
5
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Hack Squat
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Hip Thrust (Barbell)
4
12 reps
RPE 9
4
Hack Squat
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
5
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 9.5
4
Hack Squat
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
5
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 10
3
Hip Thrust (Barbell)
5
6 reps
RPE 10
4
Hack Squat
5
6 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
15 Reps
@8
2
Reverse Lunge (Barbell)3 Sets
15 Reps
@8
3
Leg Press3 Sets
15 Reps
@8
4
Hip Thrust (Barbell)1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 4
1
Lat Pulldown (Close Grip)3 Sets
15 Reps
@8
2
Wide Grip Lat Pulldown3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)2 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)2 Sets
20 Reps
@8
5
Tricep Extension (Cable)2 Sets
20 Reps
@8
Day 3
1
Hip Thrust (Barbell)3 Sets
15 Reps
@8
2
Romanian Deadlift (Bottom Pause)2 Sets
15 Reps
@8
3
Reverse Lunge (Dumbbell)3 Sets
15 Reps
@8
4
Glute Kickback2 Sets
20 Reps
@10
Day 5
1
Reverse Lunge (Barbell)3 Sets
15 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
15 Reps
@8
3
Hip Thrust (Barbell)3 Sets
15 Reps
@8
4
Hack Squat3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown3 Sets
15 Reps
@8
2
Seated Row (Cable)3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)4 Sets
20 Reps
@8
4
Hamstring Curl3 Sets
15 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Evan W.Woman
5 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This was a great program. Highly recommend.