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.

Posterior Power

1. Barbell Hip Thrust – 5×8

2. Bulgarian Split Squat –

3×10 (each leg)

3. RDL – 3×8

4. Cable Kickback – 3×12

Finisher: EMOM 6 min – 8

KB swings + 8 glute bridges

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.

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Structure:

5-7 Min Warm-up & activation

25-30 Min Strength/Accessory

5-1- Min Finisher/Conditioning