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    Registered User fitfanatic123's Avatar
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    Routine focused on glutes and lower body - looking for feedback.

    Sorry in advance for a long post.... A bit of background - I followed an upper/lower 4-day per week split for quite some time. Started getting really bored with it and felt like my upper body was responding more than my lower body. I posted in the female section around the summer time and got some great suggestions on following a strong curves/gluteal goddess routine which was 3x per week focusing on lower body. I've been enjoying this routine since about July - it totally re-ignited my passion and love for the gym.

    The only problem with it is that there's a lot of exercises I was doing that I just didn't "feel" as well as others. Also, the routine changed every 4 weeks (for a total of 12 weeks), so every time I started to progress on a lift (squats for example), i then switched to a new routine on, let's say, week 5 that didn't include squats.... Also, I've been doing this routine for 6 months now so I'm back to looking for something new.

    In addition to looking for something new, I recently read the Glute Lab book (which is authored by the creator of the strong curves and gluteal goddess programs).

    SO - in a nutshell - with the foundation of the gluteal goddess routine and the knowledge i obtained from the book, also along with thinking about which exercises i "feel" the most and feel like I personally benefit form the most, I came up with a routine myself and I was wondering if anyone could give me feedback. Keep in mind that I'm really trying to focus on legs, glutes and abs... I understand that there's a lot of upper body missing but I just don't want to grow my upper body as much (typical chick)...

    I used the following template to come up with this routine (again, based on gluteal goddess and the glute lab book advice):
    Exercise 1: Compound exercise - heavy, low rep, focus on progressive overload - 3x5-8
    Exercise 2: back/bicep exercise - 3x12
    Exercise 3: unilateral leg movement (to stretch the glutes/leg muscles) - 3x8-12
    Exercise 4: chest/tricep exercise - 3x12
    Exercise 5: hip hinge movement (with the exception of 1 quad exercise bc i'm lacking quad work) - 3x8-12
    Exercise 6: abduction/lateral movement (high rep, low weight/bodyweight) - 1x20-30
    Exercise 7-8: Abs


    So i came up with this (3x per week for 12 weeks):

    Day 1:
    Squats - 3x5
    Chin ups - 3xAMAP
    Walking DB lunge - 3x8-12
    Barbell bench - 3x8-12
    Romanian DL - 3x8-12
    Side lying hip raise - 1x20-30
    Abs - 2 exercises

    Day 2:
    Deadlifts - 3x5
    Bicep exercise - 3x12
    Bulgarian split squat - 3x8-10
    Tricep exercise - 3x12
    Hyper extensions - 3x8-12
    Cable abductions - 1x20-30
    Abs - 2 exercises

    Day 3:
    Hip thrusts - 3x5
    Seated row - 3x8
    Backward deficit lunge - 3x8-10
    Push ups - 3xAMAP
    Front squat - 3x8-12
    Banded hip rotation - OR - glute bridges - 1x20
    Abs - 2 exercises

    If anyone is still reading lol please let me know your thoughts!! It would be 3x per week for 12 weeks.

    thank you!!
    Last edited by fitfanatic123; 12-13-2019 at 12:31 PM.
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  2. #2
    temporary illusion supramax's Avatar
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    My 2 cents: You need to do hard style explosive kettlebell swings superset with ab wheel rollouts and followed by RDLs which are followed by deadlifts. That's the sequence I use and my posterior, especially my ass, is bulletproof. If I could only ever do one of the above exercises, it would be heavy hard style kettlebell swings.
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