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Glute Workout Gym Based

This glute focused workout should be done in a gym environment with standard equipment

  • 45 minutes
  • Intermediate
  • Glutes · Hip Abductors · Quadriceps · Hamstrings

Interests

Strength & conditioning Posture Build muscle Bodybuilding Toning

Anatomy

Equipment

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Cable Machine

Dumbbell

Weight Plate

Crosstrainer Machine

Plyometric Jump Box

Hip Abductor Machine

Bench

Barbell

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Exercises

Warm Up

Ensure you warm up before starting the plan

Elliptical Cross Trainer Machine
Beginner
Full Body
Set Time (m)
1 10

Superset A 1 of 4

PYRAMID SET

Barbell Hip Thrust
Beginner
Glutes
Set Reps Weight (kg)
1 20 -

Superset A 2 of 4

Barbell Hip Thrust
Beginner
Glutes
Set Reps Weight (kg)
1 15 -

Superset A 3 of 4

Barbell Hip Thrust
Beginner
Glutes
Set Reps Weight (kg)
1 12 -

Superset A 4 of 4

Barbell Hip Thrust
Beginner
Glutes
Set Reps Weight (kg)
1 10 -

Superset B 1 of 3

Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Seated Hip Abduction Resistance Machine
Beginner
Hip Abductors
Set Reps Weight (kg)
1 20 -

Superset B 2 of 3

Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Seated Hip Abduction Resistance Machine
Beginner
Hip Abductors
Set Reps Weight (kg)
1 20 -

Superset B 3 of 3

Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Seated Hip Abduction Resistance Machine
Beginner
Hip Abductors
Set Reps Weight (kg)
1 20 -

Superset C 1 of 3

Standing Cable Pull Through
Intermediate
Glutes | Hamstrings
Set Reps Weight (kg)
1 20 -
Pronated Straight Leg Glute Kickback on Flat Bench using Cable Machine
Intermediate
Glutes
Set Reps Weight (kg)
1 15 -

Superset C 2 of 3

Standing Cable Pull Through
Intermediate
Glutes | Hamstrings
Set Reps Weight (kg)
1 15 -
Pronated Straight Leg Glute Kickback on Flat Bench using Cable Machine
Intermediate
Glutes
Set Reps Weight (kg)
1 15 -

Superset C 3 of 3

Standing Cable Pull Through
Intermediate
Glutes | Hamstrings
Set Reps Weight (kg)
1 15 -
Pronated Straight Leg Glute Kickback on Flat Bench using Cable Machine
Intermediate
Glutes
Set Reps Weight (kg)
1 15 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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