BUSY GIRL Week Split for GLUTE GROWTH🍑📆
4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya!
✔️Monday - Lower Body Focus✔️
Hip Thrusts 4x10
(Beginner alternative: Glute Bridges)
Reverse Lunges 4x8 per leg
(Beginner alternative: Stationary Lunges)
Hack Squat 4x10
(Beginner alternative: Bodyweight Squats)
Cable Kickbacks 4x8 per leg
(Beginner alternative: Donkey Kicks)
✔️Tuesday - Upper Body Strength✔️
Single Arm Dumbbell Rows 4x8 per arm
(Beginner alternative: Band Pull-Aparts)
Bicep Curls 4x10
(Beginner alternative: Resistance Band Bicep Curls)
Tricep Extensions 4x10
(Beginner alternative: Bench Dips)
Chest Press 4x10
(Beginner alternative: Push-Ups)
✔️Thursday - Lower Body Power✔️
Deadlifts 4x10
(Beginner alternative: Kettlebell Deadlifts)
Bulgarian Split Squats 4x8 per leg
(Beginner alternative: Bodyweight Split Squats)
Goblet Squats 4x10
(Beginner alternative: Air Squats)
Hamstring Curls 4x10
(Beginner alternative: Lying Leg Curls with Band)
✔️Friday - Full Body Conditioning✔️
Barbell Squats 4x10
(Beginner alternative: Chair Squats)
Weighted Step-Ups 4x8 per leg
(Beginner alternative: Bodyweight Step-Ups)
Assisted Pull-Ups 4x8
(Beginner alternative: Lat Pull-Downs)
Lateral Raises 4x10
(Beginner alternative: Shoulder Press with Dumbbells)
✔️Rest Days - Wednesday, Saturday, & Sunday✔️
•Take these days to rest or engage in active recovery like yoga, hiking, beach walking stretching, or a light walk to keep your body moving and aid in muscle recovery.
🔥This program is designed to be flexible and adaptable, allowing you to swap exercises based on your current level or available equipment. Remember, consistency is key….
Please note that the advice shared here is based on my personal experience and should not replace professional guidance; always consult with a certified trainer to make sure exercises are performed correctly and safely
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#lemon8partner #glutesfordays #busygirlglutes #busygirlworkout #gluteworkout #glutetransfromation #workoutplan #FitnessJourney
For busy individuals striving to grow their glutes, efficient workout planning is key. This 4-day split focuses on lower body strength, integrating exercises such as Hip Thrusts, Deadlifts, and Bulgarian Split Squats. Mondays kick off with major glute activators, while upper body strength on Tuesdays balances your routine. Thursdays dive into explosive lower body power moves, enhancing your gluteus maximus effectively. Fridays wrap up the week with full-body conditioning, ensuring overall fitness while keeping the glutes targeted. Active recovery is also emphasized on rest days, encouraging activities like yoga or light walks to maintain mobility and recovery. This holistic approach not only promotes muscle growth but also aids in overall physical health, making it adaptable for beginners and experienced fitness enthusiasts alike. Always remember, consistency is crucial to see results, and consult a professional for tailored guidance and proper form.
What can I do instead of hack squat? I don’t have those available to me😔