BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 8) (Checkmark)

Warm-Up

Dynamic: bodyweight hip

thrusts, reverse lunges, and

banded squats (2 rounds).

Final Burnout

1. Sled Push – 5×40s

2. Ski Erg – 4×45s

3. DB Step-Up – 3×12

4. Banded Kickbacks –

3×20

FINAL Finisher Challenge:

4 rounds for time –

15 Hip Thrusts

10 Jump Squats

10 Reverse Lunges

15 Frog Pumps

Week 7-8

The Gainz Phase

Focus: Peak load & endurance challenge

Goal:

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

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Structure:

5-7 Min Warm-up & activation

25-30 Min Strength/Accessory

5-1- Min Finisher/Conditioning