4 WEEKS TO A STRONGER AND LIFTED BUTT!!
The Overview:
This is a bi-weekly repeating program focused on posterior strength & growth. Each day starts with a strength based compound lift followed by hypertrophy accessory work. Every day you will be hinging, lunging & squatting/pushing. You are also given a 5 Minute core conditioning piece each day.
Weights: Manage your weights focusing on quality movement pattern, the goal is unbroken sets that lead to muscle fatigue. If the first set feels “easy” that’s okay. Your bi-weekly repeat means your reps will go up on the 3rd & 4th weeks with the goal of using the same weight as Week 1 or heavier.
Rest: Limit your rest as much as possible. On your strength movement each day try to rest 60-75 Seconds between sets and 30-45 seconds between your accessory sets. Make sure to REST 1 DAY between each programmed day.
The Program:
Week 1 Day 1
Romanian Deadlift - 5 Sets of 8 Reps
Bulgarian Split Lunge - 3 Sets of 5/5 Reps
Heel Elevated Goblet Squat - 3 Sets of 10 Reps
3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round
Week 1 Day 2
Barbell Lunges - 5 Sets of 8 Reps
Weighted Hip Extensions - 3 Sets of 10 Reps
DB Box Step Ups - 3 Sets of 5/5 Reps
3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round
Week 1 Day 3
Leg Press (High & Close Placement) - 5 Sets of 8 Reps
Barbell Good Morning - 3 Sets of 10 Reps
KB Front Rack Lunges - 3 Set of 10 Reps
3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round
Week 2 Day 1
Barbell Glute Bridge - 5 Sets of 8 Reps
Split Stance Good Morning - 3 Sets of 5/5 Reps
DB Reverse Lunge - 3 Sets of 10 Reps
3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round
Week 2 Day 2
Sumo Deadlift - 5 Sets of 8 Reps
Front Food Elevated Split Lunge - 3 Sets of 5/5 Reps
Single Leg Box Squat - 3 Sets of 5/5 Reps
3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round
Week 2 Day 3
Front Rack Lunges - 5 Sets of 8 Reps
DB Box Step Downs - 3 Sets of 5/5 Reps
Hamstring Curls - 3 Sets of 10 Reps
3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round
Week 3 Day 1
Barbell Lunges - 5 Sets of 8 Reps
Weighted Hip Extensions - 3 Sets of 10 Reps
DB Box Step Ups - 3 Sets of 5/5 Reps
3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round
Week 3 Day 2
Leg Press (High & Close Placement) - 5 Sets of 8 Reps
Barbell Good Morning - 3 Sets of 10 Reps
KB Front Rack Lunges - 3 Set of 10 Reps
3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round
Week 3 Day 3
Romanian Deadlift - 5 Sets of 8 Reps
Bulgarian Split Lunge - 3 Sets of 5/5 Reps
Heel Elevated Goblet Squat - 3 Sets of 10 Reps
3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round
Week 4 Day 1
Sumo Deadlift - 5 Sets of 8 Reps
Front Food Elevated Split Lunge - 3 Sets of 5/5 Reps
Single Leg Box Squat - 3 Sets of 5/5 Reps
3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round
Week 4 Day 2
Front Rack Lunges - 5 Sets of 8 Reps
DB Box Step Downs - 3 Sets of 5/5 Reps
Hamstring Curls - 3 Sets of 10 Reps
3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round
Week 4 Day 3
Barbell Glute Bridge - 5 Sets of 8 Reps
Split Stance Good Morning - 3 Sets of 5/5 Reps
DB Reverse Lunge - 3 Sets of 10 Reps
3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round
If you'd like an Excel or PDF of the program go ahead and E-mail us!!
..make sure to tag us @fivepointsstrength and use the hashtag #fpbootybuilder !