Main Focus:GlutesAlso Works:HamstringsCore
Sets
4
Reps
10-12
Tip: Squeeze glutes hard at top.
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Glutes + Hamstrings (Booty Day)
5-dayDay 3
Posterior chain focused day for glute and hamstring development.
7
Exercises
GlutesHamstringsAbs
Exercises
Main Focus:HamstringsAlso Works:GlutesLower Back
Sets
4
Reps
10-12
Tip: Feel the hamstring stretch.
Main Focus:GlutesAlso Works:Hamstrings
Sets
3
Reps
12-15 each leg
Tip: Squeeze at top.
Main Focus:GlutesAlso Works:Hamstrings
Sets
3
Reps
20-25
Tip: High rep burnout set.
Main Focus:GlutesAlso Works:HamstringsLower Back
Sets
3
Reps
12-15
Tip: Control the swing.
Main Focus:AbsAlso Works:ObliquesLower Back
Sets
3
Reps
45-60 sec
Tip: Keep body in line.
Muscles Targeted
Primary Focus
GlutesHamstrings
Secondary
Lower BackAbsCoreCalvesObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout