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Foinikasfitness The 6 Week Glute Builder
Foinikasfitness The 6 Week Glute Builder
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
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
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
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