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About this plan
It is crucial to have well-developed glutes because, in addition to being aesthetically pleasing to the eye for both men and women, they allow for body mobility, maintain posture, and, of course, perform an infinite number of exercises and movements. So you know, it's not just for aesthetics but for health ;) Let's train them to the fullest! This workout is based on a constant stimulus of your glutes 3 times a week, thus leaving the necessary 48 hours of rest to optimize their growth and functionality. Throughout the week we will work other areas of the body, because in strength and muscle development, balance is necessary. Are you ready to transform your glutes?
Mon
Día 1: Glúteos, Abdomen y Pantorrillas
Smith Single Leg Split Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Barbell Single Leg Deadlift
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Lever Standing Hip Extension
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Cable pull through
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Smith Calf Raise
3 SETS • 15 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
3 SETS • 15 REPS•Pantorrillas
Crunch arms straight
3 SETS • 15 REPS•Abdomen, Oblicuos
Lying Leg Raise
3 SETS • 15 REPS•Abdomen
Tue
Día 2: Pecho y Tríceps
Barbell Bench Press
4 SETS • 15 REPS•Pecho
Barbell Incline Bench Press
3 SETS • 15 REPS•Pecho
Dumbbell Fly
3 SETS • 15 REPS•Pecho
Lever Pec Deck Fly
3 SETS • 15 REPS•Pecho
Push-up
3 SETS • 12 REPS•Pecho, Tríceps
Cable Pushdown with rope attachment
3 SETS • 15 REPS•Tríceps
Extensión de tríceps en polea baja con barra (agarre inverso)
3 SETS • 15 REPS•Tríceps, Hombros
Barbell Lying Triceps Extension
3 SETS • 15 REPS•Tríceps
Wed
Día 3: Glúteos y Hombros
Barbell Full Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Barbell Sumo Deadlift
3 SETS • 12 REPS•Glúteos, Cuádriceps
Barbell Lunge
3 SETS • 12 REPS•Glúteos, Cuádriceps
Barbell Hip Thrust
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Hip Abduction
3 SETS • 12 REPS•Glúteos
Lever Standing Hip Extension
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Dumbbell Seated Shoulder Press
3 SETS • 12 REPS•Hombros
Barbell Front Raise
3 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Thu
Día 4: Espalda y Bíceps
Cable Pulldown pro lat bar
3 SETS • 10 REPS•Espalda
Cable Reverse grip Straight Back Seated High Row
3 SETS • 10 REPS•Espalda
Cable Seated Row Bent bar
3 SETS • 10 REPS•Espalda
Barbell Bent Over Row
3 SETS • 10 REPS•Espalda
Barbell Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Alternate Biceps Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Incline Alternate Hammer Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
EZ Barbell Reverse Grip Curl
3 SETS • 12 REPS•Antebrazos, Bíceps, Braquial
Fri
Día 5: Glúteos
Smith Single Leg Split Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Smith Chair Squat
3 SETS • 15 REPS•Cuádriceps
Lever Hip Thrust
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Barbell Romanian Deadlift
3 SETS • 10 REPS•Glúteos
Dumbbell Lunge
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Side Hip Abduction
3 SETS • 15 REPS•Glúteos