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/ConditioningRead more

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 6) (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/ConditioningRead more

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/ConditioningRead more

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/ConditioningRead more

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 5) (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/ConditioningRead more