RP-21 Glute Building Workout Program
RP-21 Glute Workout Program
This glute-focused workout uses the RP-21 method to build a posterior that is both aesthetic and functional. Learn more about how to add it to your program.
| Workout Summary | |
|---|---|
| Main Goal: | Build Muscle |
| Workout Type: | Single Muscle Group |
| Training Level: | Intermediate |
| Program Duration: | 8 weeks |
| Days Per Week: | 1 |
| Time Per Workout: | 60-90 minutes |
| Equipment Required: | Barbell, Dumbbells, Cables, Other |
| Target Gender: | Male & Female |
Workout Description
Welcome to the RP-21 Glute Workout Program. This program is designed to sculpt and build your glutes using the RP-21 method. The RP-21 method combines hypertrophy, strength, and endurance training to maximize muscle growth and definition.
Misguided
Many workouts simply neglect the glutes. Inadequate glute training can lead to imbalances and hinder your overall progress. This program ensures your glutes get the attention they deserve.
Super Results
This workout focuses on high volume and varied intensity to deliver significant results. By targeting the glutes from different angles and incorporating compound movements, you'll see improvements in both size and strength.
Agonist vs. Antagonists
Understanding the balance between agonist and antagonist muscles is crucial for preventing injuries and ensuring balanced development. This program ensures your glutes work in harmony with surrounding muscles.
RP-21 Glute Superset
The RP-21 method is broken down into 3 sets of 7 reps followed by a set of 21 reps. This allows for muscle overload and maximal growth stimulation.
Here’s an outline of the RP-21 Glute Superset:
- Perform 3 sets of 7 reps for each exercise with short rest periods in between.
- Finish with 1 set of 21 reps to maximize muscle pump and endurance.
RP-21 Glute Workout
This workout will take approximately 60-90 minutes to complete. Make sure to warm up thoroughly before starting.
Here’s what a typical RP-21 Glute Workout looks like:
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Hip Thrust | 3 | 7 |
| Romanian Deadlift | 3 | 7 |
| Bulgarian Split Squat | 3 | 7 |
| Leg Press | 3 | 7 |
| Seated Hamstring Curl | 3 | 21 |
The Keys to the RP-21 Glute Workout
- Consistency is key to achieving great results.
- Focus on proper form and controlled movements.
- Gradually increase weights to continue challenging your muscles.
- Incorporate adequate rest and recovery to allow muscles to repair and grow.