BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 3) (Checkmark)

Warm-Up:

1 min each: Glute bridges,

bodyweight squats,

banded lateral walks

2 rounds: 10 hip openers, 10

reverse lunges, 10 bird dogs

Add light banded hip

thrusts or frog pumps

(2×20) before main lifts.

Glute Pump & Endurance

1. Sled Push (mediumheavy)

– 5×30 sec

2. Walking Lunge – 3×20

steps

3. Step-Up (DB optional) –

3×12 each

4. Banded Monster Walks –

3×20

Finisher: AMRAP 5 min – 10

jump squats + 10 hip thrusts

Week 3-4

Strength + Volume

Focus: Add weight, lower reps slightly.

Goal:

Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work.

–

Structure:

5-7 Min Warm-up & activation

25-30 Min Strength/Accessory

5-1- Min Finisher/Conditioning