Glutes & Lower FocusGlute and leg program for women · 8 workouts
Eight workouts with extra focus on glutes and legs.
- Level
- Intermediate
- For
- Women
- Length
- 8 workouts
- Access
- Premium
Get the app
Included with Premium. Eligible store accounts get a 7-day free trial, which needs a card on file.
Who it suits
- You have finished a beginner program.
- You want more of your training on glutes and legs.
How it builds
Eight workouts in two sets of four. Your main lifts come back in the second set, heavier than the first, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Glutes & Hamstrings
- Barbell Hip Thrust4 × 10
- Barbell Romanian Deadlift3 × 8
- Barbell Lateral Lunge3 × 8
- Lever Lying Leg Curl3 × 12
- Lever Seated Hip Abduction3 × 15
- Cable Glute Kickback3 × 12
Workout 2Upper Body Day
- Barbell Bench Press3 × 8
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Dumbbell Hammer Curl3 × 12
- Lever Lateral Raise3 × 15
Workout 3Glute Day
- Barbell Hip Thrust3 × 10
- Dumbbell Lunge3 × 10
- Lever Kneeling Leg Curl3 × 12
- Cable Glute Kickback3 × 12
- Lever Seated Hip Abduction3 × 15
- Lever Seated Hip Adduction3 × 15
Workout 4Lower Body Day
- Barbell Full Squat3 × 8
- Dumbbell Romanian Deadlift3 × 10
- Sled 45° Leg Press3 × 12
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Calf Raise3 × 15
Workout 5Glutes & Hamstrings
- Barbell Hip Thrust4 × 8
- Dumbbell Bulgarian Split Squat3 × 10
- Lever Lying Leg Curl3 × 12
- Cable Glute Kickback3 × 12
- Lever Seated Hip Abduction3 × 15
- Lever Seated Hip Adduction3 × 15
Workout 6Upper Body Day
- Barbell Bench Press4 × 8
- Dumbbell Bent Over Row4 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Lever Seated Reverse Fly3 × 15
- Cable Overhead Triceps Extension (Rope)3 × 12
Workout 7Glute Day
- Barbell Hip Thrust3 × 8
- Dumbbell Lunge3 × 10
- Sled 45 Degrees One Leg Press3 × 12
- Lever Kneeling Leg Curl3 × 12
- Cable Glute Kickback3 × 12
- Lever Seated Hip Abduction3 × 15
Workout 8Lower Body Day
- Barbell Full Squat4 × 8
- Barbell Romanian Deadlift3 × 8
- Dumbbell Bulgarian Split Squat3 × 10
- Lever Lying Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Sled Calf Press On Leg Press3 × 15
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Should I do a Foundations program first?
If you are new to training, yes. Glutes & Lower Focus is an intermediate program, and the free Foundations are a good place to start.