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Muscle Mommy 2024 (glutes focus leg days)

by Midori M.
362 athletes joined

Program Description

So I made this new routine for me but why not share? (Some important points below) If you want to build glutes and a nice upper body this might be for you, if you have the time def try it out ;) -I made the program for myself, it’s more of a routine so it’s NOT a one-week thing -Change the intensity accordingly -Rep ranges that work for me, you may want to change them -Cardio can be replaced with whatever honestly -Time is uhhhh could take you one hour or maybe two ƪ(˘⌣˘)ʃ

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2024 01:33
  • Last Edited
    Dec 21, 2024 03:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10-12 reps
10-12 reps
-
RPE 8.5
2
Romanian Deadlift (Barbell)
3
2
6-10 reps
6-8 reps
-
-
3
Sumo Deadlift (Dumbbell)
2
2
12-15 reps
10-12 reps
-
-
4
Leg Press
2
1
1
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 9.5
5
Leg Curl
1
1
1
6-10 reps
6-10 reps
6-8 reps
-
-
-
6
Hyperextension
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
8 reps
-
-
-
RPE 8.5
3
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
12 reps
10 reps
-
-
RPE 8.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
10 reps
8 reps
-
-
RPE 9.5
5
Chest Fly (Machine)
1
2
8 reps
12 reps
-
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
2
1
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
2 mins
-
2
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8-12 reps
6-10 reps
6-10 reps
-
-
RPE 8.5
2
Leg Extension
1
2
1
8-10 reps
10-12 reps
6-10 reps
-
-
RPE 9.5
3
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
4A
Goblet Squat
3
10-12 reps
-
4B
Squat (Bodyweight)
3
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Pull-Up (Band)
2
1
1
10-12 reps
8-10 reps
6-10 reps
-
-
RPE 8.5
3
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hammer Curl
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
15 reps
-
7
Rear Delt Fly (Machine)
1
2
1
8 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
12 reps
-
-
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
2
Knee Raise (Captain's Chair)
3
10-12 reps
-
3
Side Crunch (Cable)
2
2
15 reps
12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
-
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6-10 Reps
6-8 Reps
-
-
3
Sumo Deadlift (Dumbbell)
2 Sets
2 Sets
12-15 Reps
10-12 Reps
-
-
4
Leg Press
2 Sets
1 Set
1 Set
6-10 Reps
6-8 Reps
6-8 Reps
-
-
@9.5
5
Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-8 Reps
-
-
-
6
Hyperextension
2 Sets
20 Reps
@9.5
Day 2
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
8 Reps
-
-
-
@8.5
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
10 Reps
-
-
@8.5
@8.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
-
-
@9.5
5
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
12 Reps
-
-
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
Day 3
1
Hip Mobility
1 Set
2 mins
-
2
Stretching
1 Set
5 mins
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
-
-
@8.5
2
Leg Extension
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
6-10 Reps
-
-
@9.5
3
Hip Abductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
4A
Goblet Squat
3 Sets
10-12 Reps
-
4B
Squat (Bodyweight)
3 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
Day 5
1
Walk
1 Set
30 mins
-
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@8.5
2
Pull-Up (Band)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-10 Reps
@8.5
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
15 Reps
-
7
Rear Delt Fly (Machine)
1 Set
2 Sets
1 Set
8 Reps
12 Reps
10 Reps
-
-
-
8
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
-
-
@9.5
Day 7
1
Jog
1 Set
30 mins
@7
2
Knee Raise (Captain's Chair)
3 Sets
10-12 Reps
-
3
Side Crunch (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
-
-