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  • Foinikasfitness The 6 Week Glute Builder

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    Djalel Chkoun
    135 views6 pages
    The document outlines a 6-day training split, with each day focusing on different muscle groups such as legs, upper body, and glutes. It provides the exercises, sets, reps, and RPE (rate of perceived exertion) for each workout, giving guidance on weight and form for effective training. The workouts follow a push-pull split with compound exercises as the foundation and isolation exercises to target specific muscles.

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    Foinikasfitness the 6 Week Glute Builder

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    Foinikasfitness the 6 Week Glute Builder

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    The document outlines a 6-day training split, with each day focusing on different muscle groups such as legs, upper body, and glutes. It provides the exercises, sets, reps, and RPE (rate of perceived exertion) for each workout, giving guidance on weight and form for effective training. The workouts follow a push-pull split with compound exercises as the foundation and isolation exercises to target specific muscles.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    135 views6 pages

    Foinikasfitness The 6 Week Glute Builder

    Uploaded by

    Djalel Chkoun
    The document outlines a 6-day training split, with each day focusing on different muscle groups such as legs, upper body, and glutes. It provides the exercises, sets, reps, and RPE (rate of perceived exertion) for each workout, giving guidance on weight and form for effective training. The workouts follow a push-pull split with compound exercises as the foundation and isolation exercises to target specific muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 6

    Exercise Sets Reps

    Squats 4 10
    Walking Lunges 2 20
    Day 1 - Legs A1. Leg Extension 3 15
    A2. Leg Curls 3 15
    Standing Calf Raises 3 10
    Crunches 4 10

    Exercise Sets Reps


    Machine Chest Press 4 12
    Machine Shoulder Press 4 12
    Day 2 - Upper Body Lat Pulldown 3 15
    Pullups or assisted pullups 3 AMRAP
    A1. Cable Curls 3 15
    A2. Tricep Press downs 3 15

    Exercise Sets Reps


    Sumo Deadlifts 3 12
    Stiff legged Deadlifts 2 15
    Glute Ham Raises 3 20
    Day 3 - Glutes & Abs
    Hip Abductions 4 Pyramid
    Hanging Knee Raises 3 10
    A1. Cable Crunches 2 15
    A2. Plank 2 30-60 Sec

    Exercise Sets Reps


    Face Pull 4 15
    Lat Pullover 4 15
    Day 5 - Upper Body Optional Back Machine 3 12
    Dumbbell Shoulder Side Raises 4 8
    Machine Shoulder Press 3 10
    Bicep Curls 4 10
    Note RPE
    Focus on activating quads and glutes RPE 8
    Bodyweight, 10 steps per leg RPE 5
    Last set is a dropset RPE 8-9
    Last set is a dropset RPE 8-9
    Go deep before pressing up RPE 8
    RPE 6-7

    Note RPE
    Squeeze at the top of the rep RPE 8
    Sit quite low RPE 8
    Squeeze top of the back at the bottom of the rep RPE 8
    3 sets to failure RPE 10
    Last set is a dropset RPE 9
    Last set is a dropset RPE 9

    Note RPE
    Wide stance, neutral spine, squeeze glutes RPE 7-8
    Use a barbell or dumbbells RPE 8
    Use a barbell, smith machine or hamstring curl machine RPE 7
    5-10-15-20 reps, decrease weight in between sets RPE 9
    Can be laying leg raises RPE 7
    Hold crunch at the bottom for a sec RPE 7
    If you fail before 30 sec, do it on knees N/A

    Note RPE
    Use handle attachments or rope attachments RPE 8
    Use a long bar attachment RPE 8
    Last set is a dropset RPE 9
    Go quite heavy, drive elbows outwards RPE 9
    Do not hold at the top RPE 8
    Use dumbbells or barbell RPE 7-8
    Exercise Sets Reps
    Sumo Deadlifts 4 8
    Leg Press 3 15
    Day 1 - Legs Hamstring Cable Curl 4 10
    Walking Lunges 2 20
    Leg Extensions 4 10
    Hip Adductions 3 20

    Exercise Sets Reps


    Machine Lat Pulldown 5 8
    Machine Shoulder Press 5 8
    Day 2 - Upper Body Machine Chest Press 5 8
    A1. Cable Front Raise 3 12
    A2. Cable Curls 3 12
    A3. Cable Overhead Extensions 3 12

    Exercise Sets Reps


    Wide Stance Squats 4 10
    Smith Machine Hack Squats 3 10
    Cable Pull Through 3 15
    Day 3 - Glutes
    Barbell Glute Ham Raise 4 8
    A1. Hip Abductions 2 20
    A2. Hip Adductions 2 20
    Bicycle Crunches 4 12

    Exercise Sets Reps


    Push Ups 4 8
    Seated Dumbell Side Raises 3 12
    Day 5 - Upper Body Wide Grip lat Pulldown 4 8
    Optional Back Machine 3 Pyramid
    Barbell Curls 3 15
    Russian Twists 3 16

    Exercise Sets Reps


    Leg Press 6 10
    Single Leg Glute Raises 3 15
    Day 6 - Legs
    Straight Legged Deadlifts 4 10
    Hamstring Curls 3 Pyramid
    Hip Abductions 2 20
    Note RPE
    Go quite heavy, squeeze glutes at the top RPE 8
    Wide foot placement RPE 5
    Use cable attachment, 10 reps per leg per set RPE 8-9
    10 steps per leg RPE 8-9
    Dropset on the last two sets RPE 8
    Keep reps slow, weight light RPE 6-7

    Note RPE
    Dropset on last set RPE 9
    Dropset on last set RPE 9
    Dropset on last set RPE 9
    Use the rope attachment RPE 8-9
    Use the rope attachment RPE 8-9
    Use the rope attachment RPE 8-9

    Note RPE
    Sumo like stance, quite light weight RPE 7-8
    Lean back on the bar, glute focus RPE 8
    Pause for one second at the top of the rep RPE 7
    Go heavy, use smith machine RPE 9
    Lean forwards RPE 7
    Lean backwards RPE 7
    RPE 6-7

    Note RPE
    Can be on knees RPE 7
    Control the weight on the way down RPE 8
    Last set is a dropset RPE 9
    5-10-15 reps, decrease weight in between sets RPE 8-9
    Squeeze at the top, go all the way down RPE 7
    Use a plate if bodyweight is too easy RPE 6-7

    Note RPE
    Narrow foot placement RPE 9
    Bodyweight, 15 reps per leg RPE 7
    Keep spine neutral, do not bend knees RPE 8
    30-20-10 reps, short rest and keep weight the same RPE 8-9
    Lean forward RPE 9
    Exercise Sets Reps
    A1. Seated Cable Row 3 10
    A2. Dumbbell Shoulder Side Raise 3 10
    Day 1 - Full Body A1. Dumbbell Press 3 12
    A2. Dumbbell Curls 3 12
    A1. Leg Extensions (Eccentric Focused) 4 10
    A2. Leg Curls (Eccentric Focused) 4 10

    Exercise Sets Reps


    Glute Ham Raise 4 10
    Glute Pull Through 3 15
    Day 2 - Light Glutes & Abs Optional Glute Machine 4 8
    Glute Cable Kickback 2 20
    Crunches 2 25
    Laying Leg Raises 3 15

    Exercise Sets Reps


    Bench Press 3 10
    A1. Dumbbell Shoulder Press 4 8
    A2. Dumbbell Row 4 8
    Day 3 - Full Body
    Tricep Rope press down 3 15
    Paused Squats 4 8
    Dumbbell Straight Legged Deadlifts 2 15
    Machine Crunch 3 20

    Exercise Sets Reps


    Dumbbell Shoulder Side Raise 3 12
    Machine Row 4 Pyramid
    Day 5 - Upper Body A1. Upright Cable Rows 2 15
    A2. Lat Pullovers 2 15
    A3. Cable Curls 2 15
    Laying Leg Raises 4 12

    Exercise Sets Reps


    Sumo Deadlifts 4 12
    Hip Thrusts 3 12
    Day 6 - Legs
    Hib Abduction 3 12
    Leg Press 2 20
    Walking Lunges 3 20
    Note RPE
    Use a narrow grip RPE 7-8
    Tip: Sit on the seated row machine RPE 7-8
    Squeeze dumbbells together at the top RPE 7-8
    Do both arms at the same time RPE 7-8
    Last set is a dropset RPE 8-10
    Last set is a dropset RPE 8-10

    Note RPE
    Use barbell or smith machine, go heavy RPE 7
    Pause for 1 sec at the top of the rep RPE 7-8
    Last set is a dropset, quite heavy RPE 6
    Use an attachment that attaches cable to lower ancle RPE 6-7
    RPE 7
    RPE 7

    Note RPE
    Quite light, focus on form RPE 7
    Seated or standing RPE 7-8
    Slightly bent over RPE 7-8
    Extend the tricep fully RPE 8
    Light weight, pause at the bottom for 2 seconds RPE 7
    Do not bend at the knee and keep back straight RPE 8-9
    Light weight, high volume RPE 8

    Note RPE
    Drive elbows out, control weight on the way down RPE 8
    5-10-15-25 reps, lighten weight in between sets RPE 9-10
    Last set is a dropset RPE 8-10
    Last set is a dropset RPE 8-10
    Last set is a dropset RPE 8-10
    RPE 7

    Note RPE
    Squeeze glutes at the top RPE 9
    Machine, barbell or smith machine RPE 9
    Lean forward RPE 8
    Keep feet narrow RPE 7-8
    10 steps each, stretch it out RPE 6

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