BLK LBL Fitness Club – GLUTE GAINZ
Glute Gainz. (Week 5) (Checkmark)
Warm-Up
Mini-band circuit – 3
rounds of 15: lateral steps,
kickbacks, bridges.
Glute Circuit
1. Ski Erg – 4×45s work /
30s rest
2. Dumbbell Deadlift – 3×10
3. Lateral Lunge – 3×12
each
4. Glute Bridge March –
3×20
Finisher: 2 rounds – 15 frog
pumps + 10 curtsy lunges
Week 5–6
Power & Shape
Focus: Slightly heavier,
introduce explosive work.
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