Follow workout plans to make working out easier!

Track your workouts online & on your mobile device

Never miss a workout with scheduled workouts

Get notifications to keep your workouts on track

Are you a staff member, coach, or gym owner? See how we can help

Start This Plan

Glute Builder 1.0

4 Weeks/5 Days per Week

Start This Plan

Glute Builder 1.0

4 Weeks/5 Days per Week

Glute Builder 1.0

4 Weeks/5 Days per Week

Workout Goals

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Legs

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	LISS Cardio	LISS Cardio 1 sets, 00:05:00	1	00:05:00			--:--
This is simply walking, incline walking, a light jog, etc.
	Hip Thrust Glutes /	Hip Thrust 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Hip Thrust (on leg extension) Glutes /	Hip Thrust (on leg extension) 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	B Stance RDL w/ Rotation	B Stance RDL w/ Rotation 4 sets, 8 reps, 01:00 rest	4		8	--	01:00
	Single Leg RDL Hamstrings /	Single Leg RDL 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
	Hack Squat	Hack Squat 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Box Squats Glutes /	Box Squats 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Leg Extensions Quads /	Leg Extensions 3 sets, 10 reps	3		10	--	--:--	1 rds
	Elevated Front Squat Quads /	Elevated Front Squat 3 sets, 10 reps	3		10	--	--:--	alternate
	Calf Raises	Calf Raises 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	1 rds
	Standing Calf Raises Calves /	Standing Calf Raises 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Calf Raises on Leg press Calves /	Calf Raises on Leg press 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Cable Kickbacks 1 1/4 Glutes /	Cable Kickbacks 1 1/4 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
	Cable Glute Kickbacks Glutes /	Cable Glute Kickbacks 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Banded Donkey Kicks Glutes /	Banded Donkey Kicks 3 sets, 10 reps, 01:00 rest	3		10		01:00	alternate
	Standing Banded Kickbacks Glutes /	Standing Banded Kickbacks 3 sets, 10 reps, 01:00 rest	3		10		01:00	alternate

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

5 day plan for home or gym. Workout split is 3 leg days, 1 shoulders/chest/triceps and 1 back/biceps.

Chest/Shoulders/Triceps & Abs

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	LISS Cardio	LISS Cardio 1 sets, 00:05:00	1	00:05:00			--:--
This is simply walking, incline walking, a light jog, etc.
	DB Shoulder Press Shoulders /	DB Shoulder Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	4 rds
	Seated OH Press Chest /	Seated OH Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	DB Bench Press Shoulders /	DB Bench Press 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	4 rds
	Incline DB Bench Press Chest /	Incline DB Bench Press 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
	Cable Upright Rows Biceps /	Cable Upright Rows 4 sets, 10 reps	4		10	--	--:--	4 rds
	Upright Rows Traps /	Upright Rows 4 sets, 10 reps	4		10	--	--:--	alternate
	Tricep Bar Press Down Triceps /	Tricep Bar Press Down 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	4 rds
	Tricep kickbacks Triceps /	Tricep kickbacks 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	DB Lateral Raise Shoulders /	DB Lateral Raise 4 sets, 10 reps	4		10	--	--:--	4 rds
	Cable Lateral Raise Shoulders /	Cable Lateral Raise 4 sets, 10 reps	4		10	--	--:--	alternate
	Tricep OH Press Triceps /	Tricep OH Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	4 rds
	Tricep Rope OH Press Triceps /	Tricep Rope OH Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Weighted Leg Raises	Weighted Leg Raises 3 sets, 10 reps	3		10	--	--:--	3 rds
	Leg Raises Hip Flexors /	Leg Raises 3 sets, 10 reps	3		10	--	--:--	alternate
	Plank Pull through	Plank Pull through 3 sets, 10 reps, 01:00 rest	3		10		01:00	3 rds
	Elbow to Knee Crunch Obliques /	Elbow to Knee Crunch 3 sets, 10 reps, 01:00 rest	3		10		01:00	alternate
	MISS Cardio	MISS Cardio 1 sets, 00:20:00	1	00:20:00			--:--
Optional cardio: Moderate intensity steady state cardio: incline walking, stair stepper, peloton, elliptical, etc (cardio of choice) Moderate Intensity Steady State Cardio: jogging, stairs, elliptical, incline walk, rower, bike

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

5 day plan for home or gym. Workout split is 3 leg days, 1 shoulders/chest/triceps and 1 back/biceps.

Legs

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	LISS Cardio	LISS Cardio 1 sets, 00:05:00	1	00:05:00			--:--
This is simply walking, incline walking, a light jog, etc.
	Back Squat Glutes /	Back Squat 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Goblet Squats Quads /	Goblet Squats 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Split Squat/RDL	Split Squat/RDL 4 sets, 8 reps, 01:00 rest	4		8	--	01:00
	Glute Biased Bulgarian Split Squat	Glute Biased Bulgarian Split Squat 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
1 split squat 1 rdl is 1 rep
	Good Mornings Glutes /	Good Mornings 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
	Single Leg RDL Hamstrings /	Single Leg RDL 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Cable Step Downs Glutes /	Cable Step Downs 4 sets, 8 reps, 01:00 rest	4		8	--	01:00
	DB Step Downs Glutes /	DB Step Downs 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
	Adductors Inner Thighs /	Adductors 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	DB Sumo Squat	DB Sumo Squat 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Cable Glute Kickbacks Glutes /	Cable Glute Kickbacks 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Standing Banded Kickbacks Glutes /	Standing Banded Kickbacks 4 sets, 10 reps, 01:00 rest	4		10		01:00	alternate
	SL Glute Bridges Glutes /	SL Glute Bridges 4 sets, 10 reps, 01:00 rest	4		10		01:00	alternate

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

5 day plan for home or gym. Workout split is 3 leg days, 1 shoulders/chest/triceps and 1 back/biceps.

Back, Biceps & Abs

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	LISS Cardio	LISS Cardio 1 sets, 00:05:00	1	00:05:00			--:--
This is simply walking, incline walking, a light jog, etc.
	Lat Pulldown	Lat Pulldown 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Chest Supported Rows Lats /	Chest Supported Rows 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	SA DB Row Lats /	SA DB Row 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	4 rds
	Low Cable Rows Middle Back /	Low Cable Rows 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
	Rope Straight Arm Pulldown Lats /	Rope Straight Arm Pulldown 4 sets, 10 reps	4		10	--	--:--	4 rds
	Straight Arm Pulldown Lats /	Straight Arm Pulldown 4 sets, 10 reps	4		10	--	--:--	alternate
	DB Rows Lats /	DB Rows 4 sets, 10 reps	4		10	--	--:--	alternate
	Cable Hammer Curl Biceps /	Cable Hammer Curl 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	4 rds
	Hammer Curls Biceps /	Hammer Curls 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Machine Rear Delt Fly Shoulders /	Machine Rear Delt Fly 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	Rear Delt Fly DB Traps /	Rear Delt Fly DB 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Curls: Incline, Seated, Standing Biceps /	Curls: Incline, Seated, Standing 3 sets, 6 reps, 01:00 rest	3		6	--	01:00
	Incline Curls Biceps /	Incline Curls 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Bicep Curls Biceps /	Bicep Curls 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
6 incline, 6 seated, 6 standing is 1 set
	Tuck Crunch	Tuck Crunch 3 sets, 10 reps	3		10	--	--:--	3 rds
	Dead Bug	Dead Bug 3 sets, 10 reps	3		10		--:--	alternate
	Cross Crunch Abs /	Cross Crunch 3 sets, 10 reps, 01:00 rest	3		10		01:00	3 rds
	Overhead March	Overhead March 3 sets, 10 reps, 01:00 rest	3		10		01:00	alternate

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

5 day plan for home or gym. Workout split is 3 leg days, 1 shoulders/chest/triceps and 1 back/biceps.

Legs

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	LISS Cardio	LISS Cardio 1 sets, 00:05:00	1	00:05:00			--:--
This is simply walking, incline walking, a light jog, etc.
	Romanian Deadlift	Romanian Deadlift 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
	DB Romanian Deadlift Quads /	DB Romanian Deadlift 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Narrow Stance Leg Press Quads /	Narrow Stance Leg Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	4 rds
	Elevated Front Squat Quads /	Elevated Front Squat 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	alternate
	Cable Curtsy Step Ups	Cable Curtsy Step Ups 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	4 rds
	Curtsy Lunges Glutes /	Curtsy Lunges 4 sets, 8 reps, 01:00 rest	4		8	--	01:00	alternate
	Leg Curls Hamstrings /	Leg Curls 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
	Seated Leg Curls Hamstrings /	Seated Leg Curls 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate
	Machine Abduction (seated back) Inner Thighs /	Machine Abduction (seated back) 3 sets, 12 reps	3		12	--	--:--	3 rds
	Banded Donkey Kicks Glutes /	Banded Donkey Kicks 3 sets, 12 reps	3		12		--:--	alternate
	Machine Abduction (seated forward) Outer Thighs /	Machine Abduction (seated forward) 3 sets, 12 reps, 01:00 rest	3		12	--	01:00	3 rds
	Standing Banded Abductors Glutes /	Standing Banded Abductors 3 sets, 12 reps, 01:00 rest	3		12		01:00	alternate
	Glute Biased Back Extension Glutes /	Glute Biased Back Extension 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
	Supermans Lower Back /	Supermans 3 sets, 10 reps, 01:00 rest	3		10		01:00	alternate
	Glute Bridge Glutes /	Glute Bridge 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	alternate