BLK LBL Fitness Club – GLUTE GAINZ

Glute Gainz (Week 6) (Checkmark)

Warm-Up

Mini-band circuit – 3

rounds of 15: lateral steps,

kickbacks, bridges.

Strength & Lift

1. Hip Thrust (heavy) – 5×6

2. Deficit RDL – 4×8

3. Cable Kickback – 3×15

4. Weighted Step-Up –

3×10

Finisher: 3 rounds – 20s wall

sit hold + 10 jump squats +

10 hip bridges

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