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Lower Body · Hypertrophy · 50 min · Intermediate
Glutes & Hamstrings Builder
A posterior-chain day built around hip thrusts and hinges.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Glute bridges, banded lateral walks, and light hinges before loading up.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Hip Thrust Pause one second at the top of every rep. | 4 | 8–12 | 2 min |
Romanian Deadlift | 4 | 8–10 | 2 min |
Bulgarian Split Squat | 3 | 10 / leg | 90 sec |
Seated Leg Curl | 3 | 10–12 | 60 sec |
Abduction Machine | 3 | 15–20 | 45 sec |
Back Extension | 2 | 12–15 | 60 sec |
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