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Intermediate · 3 days / week

Glute & Lower-Body Builder

Three lower-body days built around hip-dominant lifts, with enough quad and hamstring work to keep everything balanced.

Goal: Grow the glutes, hamstrings and quads with focused lower-body work

Monday

Glutes + Quads

Barbell Full Squat demonstration

Barbell Full Squat

glutes

4 × 6-10Barbell Glute Bridge demonstration

Barbell Glute Bridge

glutes

4 × 8-12Dumbbell Single Leg Split Squat demonstration

Dumbbell Single Leg Split Squat

quads

3 × 10 / legLever Leg Extension demonstration

Lever Leg Extension

quads

3 × 12-15Smith Sumo Squat demonstration

Smith Sumo Squat

glutes

3 × 10-12
TuesdayRest & recovery
Wednesday

Hamstrings + Glutes

Barbell Romanian Deadlift demonstration

Barbell Romanian Deadlift

glutes

4 × 8-10Cable Pull Through (with Rope) demonstration

Cable Pull Through (with Rope)

glutes

3 × 12-15Lever Lying Leg Curl demonstration

Lever Lying Leg Curl

hamstrings

3 × 12-15Glute Bridge March demonstration

Glute Bridge March

glutes

3 × 12-15Lever Standing Calf Raise demonstration

Lever Standing Calf Raise

calves

4 × 12-15
ThursdayRest & recovery
Friday

Glute Focus

Barbell Sumo Deadlift demonstration

Barbell Sumo Deadlift

glutes

4 × 5-8Dumbbell Step-up demonstration

Dumbbell Step-up

glutes

3 × 10 / legBarbell Rear Lunge demonstration

Barbell Rear Lunge

glutes

3 × 10 / legLever Seated Hip Abduction demonstration

Lever Seated Hip Abduction

abductors

3 × 15-20Donkey Calf Raise demonstration

Donkey Calf Raise

calves

3 × 15-20
SaturdayRest & recovery
SundayRest & recovery
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