lower-body priority · 3 workouts a week
Glutes & Legs — 3 Days
Lower body gets three days, upper body the bare minimum so it doesn't fall behind. Glutes work in two modes: bridges and kickbacks hit them directly, deadlifts and lunges stretch them under load. Upper body stays light and goes last — it shouldn't eat into leg strength.
Days and exercises
Day 1Glutes — Heavy Day
- Barbell Glute Bridge4×8–12
- Romanian Deadlift4×8–10
- Bulgarian Split Squat3×10–12
- Cable Glute Kickback3×12–15
- Hip Abductor Machine3×15–20
Day 2Legs — Quads
- Barbell Squat4×8–10
- Leg Press3×10–12
- Leg Extension3×12–15
- Lying Leg Curl3×10–12
- Standing Calf Raise4×15–20
Day 3Glutes + Light Upper
- Dumbbell Lunges3×12–15
- Glute Bridge3×15–20
- Hyperextension3×12–15
- Lat Pulldown3×10–12
- Seated Dumbbell Shoulder Press3×10–12
- Plank3×30–60 sec
The scheme is a recommendation, not a rule: log what you actually did.
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Other programs
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