BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 7) (Checkmark)

Warm-Up

Dynamic: bodyweight hip

thrusts, reverse lunges, and

banded squats (2 rounds).

Heavy Strength

1. Barbell Hip Thrust – 5×5

(heavy)

2. Bulgarian Split Squat –

4×8

3. RDL – 3×8

4. Cable Abductions – 3×20

Finisher: EMOM 6 min – 8

KB swings + 10 glute

bridges

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.

–

Structure:

5-7 Min Warm-up & activation

25-30 Min Strength/Accessory

5-1- Min Finisher/Conditioning