1130 followers

Follow

Follow

Follow

0 saved

5

💥 Progressive Overload: Back Squat APRE 6!

Watch the weights climb! I hit the target RPE 6-7 perfectly on the APRE 6 back squat sets today, making continuous progress.

The sets were: 10 reps at 130 lbs, 8 reps at 155 lbs, and then six reps each at 170, 195, 205, and finally finishing strong at 220 lbs! Loving this system for building strength. #BackSquat #APRE #Powerlifting #LegDay #StrengthTraining

2025/12/9 Edited to

Progressive overload is a cornerstone principle in strength training, especially when aiming to improve your back squat. The APRE (Auto-Regulated Progressive Resistance Exercise) 6 system uses specific rep targets and RPE (Rate of Perceived Exertion) to adjust training loads intelligently. This approach helps lifters avoid plateaus by progressively increasing the weight based on performance and perceived effort rather than fixed increments. In APRE 6, exercises like back squats are structured with multiple sets at varying reps and weights, typically ending with a heavy set aimed at an RPE between 6-7, which means the set is challenging but manageable without maximal exhaustion. This method ensures that you are pushing your limits safely, promoting muscle adaptation and strength gains. The key to success with APRE is monitoring your RPE accurately during lifts, allowing weight adjustments that factor in daily fluctuations in strength and fatigue. For example, progressing from 130 lbs for 10 reps to a solid 220 lbs for 6 reps, as demonstrated, reflects consistent strength improvements. Including back squats in training days focused on strengthening legs improves not only muscle mass but also stability, powerlifting performance, and overall athleticism. Combining this with proper recovery, nutrition, and technique ensures that the progressive overload via APRE methods will maximize results without overtraining. For those interested in maximizing their leg day workouts with efficient strength training, incorporating APRE 6 protocols into your back squat routine can offer a practical, data-driven way to achieve continuous progression. Additionally, tracking progress and adjusting loads based on RPE helps lifters prevent injuries and build sustainable strength over time.

Related posts

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

8013 likes

A split image showing a woman's glutes before and after a transformation, with text overlay "How to Grow Your Glutes | Top 4 Moves You Need to Try!" and "From This To That".

A woman from behind, with text listing "1 Bulgarian Split Squats, 2 Romanian Deadlifts, 3 Hip Thrusts, 4 Sumo Deadlifts" as exercises for glute gains.

A woman demonstrating a Bulgarian Split Squat with dumbbells, accompanied by text explaining the exercise's benefits, how-to steps, and a pro tip.

✨ How to Grow Your Glutes 🍑 | Top 4 Moves You Need

Looking to build strong, toned glutes? 🍑 These 4 powerhouse exercises will target all the right muscles to help you achieve those booty gains! 💪 🍋 Key Tips for Glute Growth: ✨ Focus on form over weight—quality reps are key. ✨ Add progressive overload (increase weight or reps weekly). ✨ Fuel y

1139 likes

GROWING YOUR GLUTES ✨🍑

Having trouble on trying to figure out what workouts to do on GLUTE DAYS? Want to build stronger, fuller glutes? Here are 7 must-do exercises to target your glutes, plus a treadmill finisher to maximize your results! 🔥 💜 Hip Abductor Machine – Sit back (15x) + Lean forward (15x) 💜 Smith Machine

1729 likes

A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.

This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.

This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.

Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

1197 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A woman in pink shorts and a black t-shirt takes a mirror selfie in a gym bathroom. The image features the title "GYM EDITION - 5 DAY WORK OUT SPLIT".

A woman in a grey sports bra and dark shorts poses in a gym mirror. The text outlines her "MONDAY: glutes & hammies" workout routine, including barbell glute bridges and Bulgarian split squats.

A woman in a white sports bra and black shorts flexes her arm while taking a mirror selfie. The image details her "Tuesday: PUSH" workout, listing exercises like dumbbell tricep extension and bench press.

my work out split that got me from flat to phat 🌸

staying consistent with your routine is huge, you shouldn’t be switching it up unless it doesn’t work for you! also progressive overload, I usually up my weights every 2 weeks alsoooo eat ur protein 💅🏼 i am wearing “Aybl” shorts in these photos + the pink shorts are from shein. #lifti

682 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1650 likes

Build Juicy, Round Glutes with These 9 Exercises 🍑

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

5328 likes

Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨

Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also

167 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

508 likes

A woman in a white crop top and gray shorts takes a mirror selfie in a locker room, with text overlay "THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱".

A woman performs a hip thrust exercise in a gym, with text overlay "HIP THRUST OR GLUTE BRIDGE 3-5 sets 8-12 reps".

A woman performs an RDL or deadlift exercise with a barbell in a gym, with text overlay "RDL OR DEADLIFT 3-5 sets 8-12 reps".

THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱

Glute growth doesn’t have to be complicated!! These are the 5 exercise variations that are absolutely necessary for growth🌱 If you’re trying to grow your glutes your primary focus should be : 1. Eating enough WHOLE foods : high protein! 🍗 2. Perfecting FORM and applying progressive over

3295 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1050 likes

A woman in pink athletic wear stands with her back to the camera, showcasing glute growth. The image has text overlay "EXERCISES YOU WANT TO GO HEAVY WITH FOR GLUTE GROWTH" and the Lemon8 username.

A woman in pink athletic wear performs a leg press exercise on a machine in a gym. The image has a text overlay "LEG PRESS" and the Lemon8 username.

A woman performs hip thrusts with a barbell loaded with weights in a gym setting. The image has a text overlay "HIP THRUSTS" and the Lemon8 username.

Progressive overload these exercises!

For glute growth, you want to be using progressive overload as much as you can. My favorite exercises to utilize progressive overload are: 1. Hip thrusts 2. Leg press. I do these two exercises during every leg day and love to stick to 3 sets of 6-8 HEAVY reps! It’s also easy to load up as m

191 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1762 likes

For My 3-Day Workout Split Girlies 🫶🏽

#workoutplan #3dayworkoutsplit #workoutmotivation #fitnessroutine #getfitwithme💪🏽

462 likes

How I get BACK ON TRACK Easily

Overwhelmed by the response from my last post! This is a safe space and I’m here to help! I understand a lot comes with creating a lifestyle for yourself with all of life’s challenges, so let’s not make it complicated. ❤️💕

1425 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

894 likes

Bands ➜ Dumbbells 🍑🔥 The perfect glute growth progression! If you’re a beginner, starting with bands helps you master form, build mind–muscle connection, and activate your glutes properly. Once you feel confident, adding weights helps you apply progressive overload and take your glute gains to

832 likes

4 Day Workout Split- Apartment Gym Friendly 🌟

🔁 Tips for Body Recomp - Progressive overload: Increase weight or reps weekly. - Eat at maintenance or slight deficit with high protein (0.8–1g per pound of body weight). - Rest: 60–90 seconds between sets. - Track your strength and body measurements, not just scale weight. - Cardio is essen

333 likes

A woman in athletic wear stands in a gym, showcasing her glutes, with text overlay 'Glutes Glow Up*Guide Go from 🥞 to 🎂 in a matter of months'.

Text outlining the basics of glute training, including compound exercises like squats, deadlifts, and lunges for toning, pumping, and growing glutes.

Text detailing isolation exercises such as hip thrusts, kickbacks, and abductions, and assisted exercises using glute machines, cable machines, and resistance bands.

✨Glow Up Your Glutes✨from 🥞 to 🎂 in a Few Months!🍑

Understanding the Basics Achieving a well-rounded and toned booty requires a comprehensive approach that includes a mix of compound, isolation, and assisted exercises. Incorporating these exercises with proper stretching, nutrition, and understanding the mind-muscle connection will maximize your

474 likes

A woman performs a dumbbell deadlift in a gym, illustrating the concept of '3 ways to use progressive overload' to get stronger over time. She wears headphones and athletic attire.

A woman performs a dumbbell lunge in a gym, demonstrating how to 'increase the weight, reps, or sets' for progressive overload. The text explains adjusting reps or weight.

A woman in a gym holds a kettlebell, illustrating the method to 'increase weight for a partial set'. The text explains starting with heavier weight to failure, then dropping down.

3 ways to use progressive overload

1. Increase the weight, reps, or sets - If you can complete 8-10 reps at your current weight, go up to the next weight at your next workout - If you’re not at 8-10 reps at that weight, try adding one additional rep during your sets next workout 2. Increase weight for a partial set - This tec

23 likes

Workouts-protein- Compound Exercises🍑🍒

✨A general guideline✨ 🫶🏻Glutes, legs, and back: 2-3 times a week with 3-4 exercises for each, 3-4 sets of 8-12 reps. 🫶🏻Arms and shoulders: 2 times a week with 2-3 exercises for each, 3 sets of 8-12 reps. 🫶🏻Core: 2-3 times a week with various exercises (I like to do 5-6), 3 sets of 12-20 re

1449 likes

A woman in athletic wear takes a mirror selfie in a gym locker room, with text overlay "Leg day Glute focused - 5 exercises" and decorative stars.

A woman performs reverse lunges with a barbell on a Smith machine in a gym, with text overlay "Reverse lunges 3x12 each leg!".

A woman performs hip thrusts on a bench with a barbell on a Smith machine in a gym, with text overlay "Hip thrust 4x10".

Grow your glutes with this leg day 🤍

Growing your glutes can be tricky but having a workout program that you stick to week after week can help speed up the process of gaining strength and size! Here is a great glute workout to perform over the course of 6 weeks while implementing progressive overload.. - Reverse Lunges 3x12 each

71 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."

Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.

Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.

BEST Ways to Progressive Overload for Huge Gains💪🔥

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

296 likes

A person in gray activewear performs a leg curl exercise on a gym machine. Overlay text reads "Thick Thighs Workout Routine 9 WORKOUTS TO GROW QUADS," indicating a guide for building quads and glutes.

Text outlining the anatomy of quads and glutes, listing the four quadriceps muscles (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the three gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus).

Text detailing key principles for muscle growth, including progressive overload, proper form and range of motion, adequate rest and recovery, and nutrition guidelines for protein and calories.

QUICK Workouts For THICK THIGHS & BIG GLUTES🍑

How to Grow Your Quads and Glutes: The Ultimate Deep Dive Developing strong, well-defined quads and glutes is about more than aesthetics—it’s about creating a powerhouse of lower body strength, improving athletic performance, and enhancing overall functionality. My guide will take a comprehe

1019 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlay stating "the ONLY exercises I'm doing to grow my glutes." She is wearing a black long-sleeve top and black and purple shorts.

A woman performs sumo squats using a smith machine in a gym. She is seen from behind, wearing a black t-shirt and black shorts, with the text overlay "Sumo squats."

A woman performs RDLs (Romanian Deadlifts) with dumbbells in a gym. She is bending forward, wearing a black t-shirt and blue shorts, with the text overlay "RDLs."

these exercises grew my glutes 📈

Growing your glutes shouldn't be made extra complicated by adding in a bunch of random exercises. Here are a few movements I swear by and have been doing over the past couple years to really see a difference. 1) Sumo squats 2) RDls 3) Hip thrust 4) Bulgarian split squats 5) Adductors

281 likes

The Squat Secret No one Told You… Until Now 🤫

If someone tells you that you can shape your legs and glutes without weights…they’re lying. 🚨🍑 Here’s the science behind it: 💡 Muscle Growth (Hypertrophy) happens when muscles are exposed to progressive overload — increasing resistance, reps, or intensity over time. Bodyweight alone eventuall

89 likes

My Fav Split for Glute Gains 🍑

The blueprint for girls who want to transform their lower body 🍑 Lock in babe, IT’S TIME ❤️‍🔥 High protein meal plan included 🥗 🌯🥙 #Fitness #lowerbodyworkout #mealplan

757 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."

Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.

Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.

🍑✨How to Build Muscle✨💪

Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,

223 likes

Perfect workout for ⏳💪🏽

Back day breakdown: • upper body dynamic stretching (5-10min) _____ • rows 4 x (12, 10, 10, 8) add weight each set for progressive overload ✨ • around the worlds 4 x 10 • close grip lat pulldowns 3 x 10 - wide grip lat pulldowns 3 x 10 • face pulls 3 x 10 • cable pulldowns 3 x 10 u

77 likes

1 WEEK OF WORKOUTS

Yesterday I posted my Winter Arc rules and guide, so I thought I’d post my week’s worth of workouts. These workouts are fit to me and my personal goals as a rugby player. They are also workouts I can do from the comfort of my own home. You can either follow these workouts or make your own, fit

177 likes

A woman performs a bench-supported kickback exercise in a gym, targeting glute growth. The image is labeled "Grow Glutes" and "Bench Supported Kickback," indicating an isolation exercise for the glutes.

A woman performs a close-stance quad-focused squat using a Smith machine in a gym. The image highlights a compound movement for lower body strength, with text indicating "3x8 (Close Stance Quad Focused Squat)".

A woman performs a sumo deadlift using a barbell in a Smith machine. The image shows a compound movement for glutes and lower body, with text indicating "3X8 SUMO SQUAT" and "Sumo Deadlift".

A Simple Guide for That Booty Glow-Up 🍑✨

How to Grow Your Glutes: A Simple Guide for That Booty Glow-Up 🍑✨ Hey, Glow Girls! Let’s talk about how to level up that peach! Whether you’re just starting or looking to perfect your routine, here’s the tea on growing your glutes the right way. 1️⃣ PRIORITIZE COMPOUND MOVEMENTS • What t

510 likes

A woman in athletic wear kneels in a gym, facing away from the camera, with a barbell in front of her. Text overlays read "workout with me ... GLUTES & HAMMIES," indicating a workout routine.

A woman sits on a seated hamstring curl machine, performing the exercise. Text indicates "1# SEATED HAMSTRING CURLS 3x12" and advises focusing on contracting hamstrings.

A woman performs hip thrusts with a barbell across her hips, her upper back resting on a bench. Text indicates "2# Hip Thrusts 3x8-10" and advises squeezing glutes at the top.

Gym with me:  GLUTES & HAMMIES 🍑🤍

Let's get those gains together, here’s a fire workout that left me sore for a couple days 🤭😂 GLUTES & HAMMIES: 1. Seated Hamstring Curls: 2. Hip Thrusts 3. Romanian Deadlifts (RDLs) 4. Sumo Dumbbell Squats 5. Lying Hamstring Curls 6. Hip Abductors • • 💙 Seated Hamstring Curls

325 likes

Glutes and Hamstring Workout !

My go to for glutes and hammies! Make sure to stretch!🍑🏋️ Warm-Up (5-10 minutes) 1. Dynamic stretches: - Leg swings (front-to-back, side-to-side): 10 per leg - Hip circles: 10 each direction - Bodyweight good mornings: 10 reps 2. Glute and hamstring activation: -

122 likes

LOWER BODY WORKOUT

Your next low impact lower body workout- SAVE still working through knee issues aka not ready to squat or lunge yet which sucks but we carry on! Focusing on progressive overload and maximizing my muscular engagement. What are you working on in the gym right now?? #Lemon8Diary #lemon8fitness

30 likes

How to build your workouts to GROW your Glutes!

I’m going to give you a little cheat sheet on a basic how to build your leg day workouts to GROW your glutes specifically. This doesnt take into account any weaknesses/imbalances so make sure to consult with a professional if you want to go in depth more on what you need! Remember to stick

87 likes

WAYS TO PROGRESS IN THE GYM (besides ⬆️weight)

5 top ways to progress in the gym besides going up in weight. These are my favorite ways to continue with progressive overload when I feel like I can’t go any heavier on certain exercises comment if you have any questions or want me to elaborate!! #perosnaltraining #onlinecoaching #

76 likes

Try this on your next lower body day 🍑🦵

Glute-focused lower body day 🍑 Bulgarian split squats Plated RDL B-stance RDL Somersault squat Leg extensions Hamstring curls 4 sets each til burnout If your goal is glute growth, train with intention. Consistency + progressive overload = results. #workout #glutes #fitness

10 likes

See more