Lower body â glutes and posterior chain

Standard

Warm-up

Reinforce the squat movement pattern without creating fatigue before the loaded sets. Reduce depth if the hips or knees do not yet feel comfortable. Read more

Reinforce the squat movement pattern without creating fatigue before the loaded sets. Reduce depth if the hips or knees do not yet feel comfortable.

12 - 15 Repetitions

Glute Bridge View exercise

Use this set to activate and feel the glutes before the loaded exercises, with a clear contraction and without arching the lower back. Read more

Use this set to activate and feel the glutes before the loaded exercises, with a clear contraction and without arching the lower back.

12 - 15 Repetitions

Reverse lunge View exercise

Prepare for unilateral work with steady, controlled steps. Use a support if balance takes tension away from the legs.

8 - 10 Repetitions

Standard

Main

Dumbbell Romanian Deadlift View exercise

Make this session your main hip-hinge exposure for the hamstrings and glutes. Perform one or two progressive warm-up sets that do not count toward your working sets. Keep around two repetitions in reserve and stop the range of motion before you lose control of your back position. Read more

Make this session your main hip-hinge exposure for the hamstrings and glutes. Perform one or two progressive warm-up sets that do not count toward your working sets. Keep around two repetitions in reserve and stop the range of motion before you lose control of your back position.

Set 1: 8 - 12 Repetitions Rest time : 2 minutes

Set 2: 8 - 12 Repetitions Rest time : 2 minutes

Set 3: 8 - 12 Repetitions Rest time : 2 minutes

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Sumo Squat View exercise

The wider stance complements the first lower-body day by placing more emphasis on the adductors and glutes. Choose a stance width that allows the knees to track naturally in the same direction as the feet. Read more

The wider stance complements the first lower-body day by placing more emphasis on the adductors and glutes. Choose a stance width that allows the knees to track naturally in the same direction as the feet.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Dumbbell Reverse Lunge View exercise

This unilateral movement does not require a bench. Take a long enough step to maintain a stable base of support, and reduce the range of motion if the knee becomes sensitive. Read more

This unilateral movement does not require a bench. Take a long enough step to maintain a stable base of support, and reduce the range of motion if the knee becomes sensitive.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Dumbbell Glute Bridge View exercise

Keep direct hip-extension volume moderate to stimulate the glutes without letting them dominate the overall program. Contract the glutes at the top without overextending the lower back, and keep the feet stable. Read more

Keep direct hip-extension volume moderate to stimulate the glutes without letting them dominate the overall program. Contract the glutes at the top without overextending the lower back, and keep the feet stable.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Standing Calf Raise View exercise

This is the second calf exercise of the week. Hold a brief pause at the top and lower under control; use a support if needed. Read more

This is the second calf exercise of the week. Hold a brief pause at the top and lower under control; use a support if needed.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Set 3: 12 - 20 Repetitions

Chain without rest

Dumbbell Side Bend View exercise

Train the obliques with a measurable load so the exercise remains compatible with double progression. Bend the torso in a controlled manner without rotating, and choose a load that does not cause any lower-back discomfort. Read more

Train the obliques with a measurable load so the exercise remains compatible with double progression. Bend the torso in a controlled manner without rotating, and choose a load that does not cause any lower-back discomfort.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions

Standard

Cool-down