Program Description
Glute Focused Full Body 3 day split
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 05, 2024 09:51
- Last EditedAug 07, 2024 11:31
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
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
10-15 reps
4
Seated Row (Cable)
4
8-12 reps
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
6
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
2
Lunge (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-15 reps
4
Lat Pulldown
4
10-15 reps
5
Bench Press (Barbell)
3
8-12 reps
6
Reverse Flies (machine)
3
15-20 reps
7
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Reverse Flies (machine)
3
12-15 reps
6
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
2
Hip Abductor (Machine)
4
12-15 reps
3
Standing Pullover (Cable)
4
10-15 reps
4
Lateral Raise (Cable)
4
10-15 reps
5
Ab Wheel
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)3 Sets
5-8 Reps
2
Leg Press3 Sets
8-12 Reps
3
Leg Curl3 Sets
10-15 Reps
4
Seated Row (Cable)4 Sets
8-12 Reps
5
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
6
Ab Wheel3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
2
Lunge (Dumbbell)3 Sets
8-12 Reps
3
Leg Extension3 Sets
10-15 Reps
4
Lat Pulldown4 Sets
10-15 Reps
5
Bench Press (Barbell)3 Sets
8-12 Reps
6
Ab Wheel3 Sets
8-12 Reps
Day 3
1
Elevated Kettlebell Squat4 Sets
8-12 Reps
2
Hip Abductor (Machine)4 Sets
12-15 Reps
3
Standing Pullover (Cable)4 Sets
10-15 Reps
4
Lateral Raise (Cable)4 Sets
10-15 Reps
5
Reverse Flies (machine)3 Sets
12-15 Reps
6
Ab Wheel3 Sets
8-12 Reps