Summer 17 Glo Up Glute Plan

Summer 17 Glo Up Glute Plan

 

Thank you to those checking out this program. As a part of creating fitness as a lifestyle Glo Up Fitness is posting a 4 week glute hypertrophy plan to help those looking to increase the size of their quadriceps, hamstrings, and also lift and increase size as well in the glutes created by Marcus Brown. Hypertrophy is is a method of strength training intended to induce the fastest muscle growth possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids. For the ladies afraid of lifting and gaining too much muscle and not looking feminine I can assure you that that is a myth. Lifting heavy does not cause you to lose your femininity in your body. In fact if you want to increase the size in your legs and glutes it won't happen unless you lift heavy. For those ready to take it to the next level, follow this workout program and send us your results. Include your name, a before picture, and an after picture. 

 Certain exercises require you to lift a percentage of the maximum amount you can lift. The link below will be able to calculate your percentages.

1 Rep Max Calculator

 

Once you have this all taken care of, you can get to work and start your transformation. When you complete the 4 week program make sure you send us a before and after picture. If you post it on your Facebook or Instagram profile, tag us in it. Good luck and remember this takes hard work, so don't cheat the program.

 Weightlifting 

Make sure you rest between weightlifting  days. Not having a rest day between weightlifting days can cause injury, overworking your body, and will not give you the results you are looking for.

Day 1

Back Squat - 4 x 6 reps 60-70% maximum weight   (Rest 1-2 minutes)

Romanian Dead-lift - 3 x 8 reps  (Rest 1-2 minutes) 

Dumbbell Weighted Hip Extension - 3 x 10-12 reps (Choose weight) (Rest 90 seconds)

Front to Side Lunge w/ dumbbells - 3 x 8-10 reps (Rest 90 seconds)

Hip Step Ups - 3 x 10-12 reps each leg (Rest 90 seconds)

Cable Glute Ham Raises - 3 x 10-12 reps (Rest 90 seconds)

Cable Hip Abduction - 3 x 10-12 reps each side (90 seconds)

Single Leg Squats (Hold dumbbells up while performing) - 3 x 8-10 reps each side (90 seconds)

Day 2

Dead-lift - 4 x 6 reps 70% maximum weight (Rest 1-2 minutes)

Sumo Squats w/ V Machine - 4 x 8-10 reps 60% maximum weight (Rest 1-2 minutes)

Single Leg Pistol Squat - 3 x 8-10 reps each leg  (Rest 45 seconds-1 minute)

Weighted Back Extensions - 3 x 10-12 reps (Rest 60-90 seconds) (Use Plate for weight)

Standing Cable Adduction - 3 x 10-12 reps each side (Rest 60-90 seconds) 

Cable Donkey Kickbacks - 3 x 10-12 reps each side (Rest 60-90 seconds)

Dumbbell Split Squats - 3 x 15 reps (Rest 1 minute)

Day 3

Weighted Hip Extension w/ Barbell & weight - 4 x 8-10 reps (Rest 1-2 minutes)

Good Mornings - 4 x 6-8 reps 50% maximum weight   (Rest 1-2 minutes) (Don't over-do weight)

Hack Lunges - 4 x 8-10 reps 60% maximum weight (Rest 1-2 minutes)

Reverse Single Leg Leg Press - 4 x 8-10 reps each leg  (Rest 60-90 seconds)

Squat & Dumbbell Bicep Curl  - 4 x 10-12 reps (Rest 60 seconds)

Kettle Bell Swing Squats - 3 x 10-15 reps (Rest 60 seconds)

Step Ups - 3 x 1 minute (hard knee drives up) (Rest 30 seconds)

Band Side Steps - 3 x 1 minute

HIIT & Cardio

This part of the program is extremely important to reaching your goals. In order to burn fat, tone the stomach, and lift the glutes, HIIT (High Intensity Interval Training) and Cardio are a necessity. Here are some reasons why.

 

  .       Increases your metabolism. 

   .       Increases heart & lung strength. 

   .       Burns more calories   

 

 Make sure you are pushing yourself. If you are looking to get the results you want then you need to  take yourself to the next level when performing any exercise.

Option 1 

Squat Scotch

Squat w/In and Out x 3 up and down

Squat with Double In and Out Step x 3 up and down

Squat in and Out w/ Turn to side x 3 up and down

Squat hold walk x 3 up and down

Squat hold side walk x 3 up and down

  Option 2

20 minute treadmill interval

   Time      Speed

0:00-3:00 - 3.0

3:00-5:00 - 4.5

5:00-6:00 - 6.0

6:00-8:00 - 4.5

8:00-9:00 - 6.0

9:00-11:00 - 4.5

11:00-12:00 - 6.0

12:00-14:00 - 4.5

14:00-15:00 - 6.0

15:00-17:00 - 4.5

17:00-20:00 - 3.0

Option 3

Squat Pulse 3 x 1 minute

Squat Jumps 3 x 1 minute

Lunge Jumps 3 x 1 minute

Skaters 3 x 1 minute

Sumo Squats Pulses 3 x 1 minute

Tuck Jumps 3 x 1 minute

Line Jumps 3 x 1 minute

Side Line Jumps 3 x 1 minute

Option 4

Sprinting Workout

4 x 50 meters (Rest on the walk back to the line)

3 x 100 meters (Rest on the walk back to the line) 

2 x 150 meters (Rest on the walk back tot the line)

Option 5

Open

You can choose from any high intensity exercise whether it be playing basketball, running, or a dance class. Make sure you are performing something that will challenge you. Make sure you push yourself.