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Legs and glutes

Two leg and glute sessions and one upper-body session each week. For strong legs and stronger glutes.

  • 3 days a week
  • About 60 min
  • Gym
  • Intermediate
  • 10 weeks

The sessions

Train 3 days a week, one session of each. Leave a rest day between sessions when you can.

1Legs and glutes A

  1. Hip thrust4 × 8
  2. Back squat3 × 8
  3. Romanian deadlift3 × 10
  4. Walking lunge3 × 10
  5. Cable kickback3 × 12
  6. Hip abduction3 × 15

2Upper body

  1. Lat pulldown3 × 10
  2. Seated dumbbell press3 × 10
  3. Seated cable row3 × 10
  4. Incline dumbbell press3 × 10
  5. Lateral raise3 × 15
  6. Plank3 × 40 s

3Legs and glutes B

  1. Bulgarian split squat3 × 10
  2. Leg press3 × 12
  3. Lying leg curl3 × 12
  4. Single-leg hip thrust3 × 10
  5. Cable hip abduction3 × 15
  6. Hanging knee raise3 × 12

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

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Healti provides general information about nutrition and training. It is not medical advice.