Women's 3-Day Glute Building Workout
Women's 3-Day Glute Workout
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fine-tune your glute growth!
| Workout Summary | |
|---|---|
| Main Goal: | Build Muscle |
| Workout Type: | Full Body |
| Training Level: | Beginner |
| Program Duration: | 8 weeks |
| Days Per Week: | 3 |
| Time Per Workout: | 45-75 minutes |
| Equipment Required: | Barbell, Bodyweight, Dumbbells, Other |
| Target Gender: | Female |
Workout Description
Glute development is essential for many women. This workout program aims to help you build stronger, more defined glutes while also improving your overall fitness. Consistency and proper form are key to seeing results.
Prioritization of the Glutes
Understanding that developing the glutes is the main goal, this program will focus on exercises that target these muscles. It will incorporate a mix of compound and isolation movements to effectively work the glutes from different angles.
Keys to This Program
This workout is designed to be straightforward and effective. It includes a variety of exercises that will ensure you work all areas of your glutes, hips, and legs. Stick to the schedule and you will see results.
Accessory Workouts
These workouts are designed to supplement the main glute workouts. They include exercises that target the glutes and supporting muscles in a different way to ensure balanced development and prevent plateaus.
Full-Body Workout 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 12 | 60 secs |
| Romanian Deadlift | 3 | 12 | 60 secs |
| Walking Lunge | 3 | 20 | 60 secs |
| Leg Press | 3 | 15 | 60 secs |
| Bulgarian Split Squat | 3 | 12 | 60 secs |
| Seated Hamstring Curl | 3 | 15 | 60 secs |
Full-Body Workout 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 12 | 60 secs |
| Step-Up | 3 | 15 | 60 secs |
| Leg Curl | 3 | 12 | 60 secs |
| Leg Extension | 3 | 12 | 60 secs |
| Calf Raise | 3 | 20 | 60 secs |
| Hip Thrust | 3 | 15 | 60 secs |
Full-Body Workout 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Glute Bridge | 3 | 20 | 60 secs |
| Leg Curl Machine | 3 | 15 | 60 secs |
| Hip Abduction Machine | 3 | 15 | 60 secs |
| Leg Extension Machine | 3 | 15 | 60 secs |
| Calf Raise Machine | 3 | 20 | 60 secs |
| Smith Machine Squat | 3 | 15 | 60 secs |
Accessory Workout 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Walk | 3 | 20 | 30 secs |
| Bodyweight Glute Bridge | 3 | 20 | 30 secs |
| Donkey Kicks | 3 | 15 | 30 secs |
Accessory Workout 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Fire Hydrant | 3 | 15 | 30 secs |
| Side Lying Clam | 3 | 15 | 30 secs |
| Side Leg Raise | 3 | 20 | 30 secs |