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Glute Builder 1.0

4 Weeks/5 Days per Week

Glute Builder 1.0

Glute Builder 1.0

4 Weeks/5 Days per Week

Glute Builder 1.0

4 Weeks/5 Days per Week

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:--
Glutes /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Quads /
3 sets, 10 reps
3 10 -- --:-- 1 rds
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00 1 rds
Glutes /
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:--
Shoulders /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00 4 rds
Shoulders /
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00 4 rds
Biceps /
4 sets, 10 reps
4 10 -- --:-- 4 rds
Triceps /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00 4 rds
Shoulders /
4 sets, 10 reps
4 10 -- --:-- 4 rds
Triceps /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00 4 rds
3 sets, 10 reps
3 10 -- --:-- 3 rds
3 sets, 10 reps, 01:00 rest
3 10 01:00 3 rds
1 sets, 00:20:00
1 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:--
Glutes /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
Glutes /
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Glutes /
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
Inner Thighs /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Glutes /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:--
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Lats /
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00 4 rds
Lats /
4 sets, 10 reps
4 10 -- --:-- 4 rds
Biceps /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00 4 rds
Shoulders /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Biceps /
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
3 sets, 10 reps
3 10 -- --:-- 3 rds
Abs /
3 sets, 10 reps, 01:00 rest
3 10 01:00 3 rds
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:--
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Quads /
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00 4 rds
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00 4 rds
Hamstrings /
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Inner Thighs /
3 sets, 12 reps
3 12 -- --:-- 3 rds
Outer Thighs /
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00 3 rds
Glutes /
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:20:00
1 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned
Glute Builder 1.0

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned