A three-day/week plan focused on glute and leg development with back/arm and shoulder/glute work. Rest 60–90s between isolation sets; 90–150s for heavier compound sets.

It's very important to make consistent progress over time. Gradually increase the weight or the number of reps - don't use the same weight forever. A good strategy is to increase every 2 weeks for 2/3 months, then return to your original weight for a 1/2 week to recover, and push harder again if you can.

Monday: Legs & ABS Core

Goal: Quad/glute strength and core stability

  • Barbell Back Squats: 4 sets × 10 reps
  • Walking Lunges (dumbbells): 4 sets × 10 reps per leg
  • Barbell Hip Thrust: 4 sets × 10 reps
  • Standing Calf Raises: 4 sets × 10 reps

Core

  • Incline Bench Sit-Ups: 3–4 sets × 12 reps
  • Knee Raises to Chest (hanging or on bench): 4 sets × 10 reps
  • Side Plate Holds / Side Bends (one side at a time): 3 sets × 12 reps
Warm-up & Cardio: Start with 5–10 minutes easy treadmill walk (low intensity). Finish with 15 minutes incline treadmill walk at medium intensity as a conditioning finisher.

Wednesday: Back, Chest & Arms

Goal: Back thickness, lat development, chest workout and arm tone

  • Lat Pulldown / Machine Pull-Ups: 4 sets × 10 reps
  • Seated V-Bar Row: 3 sets × 12 reps

Chest

  • Dumbbell Bench Press: 3 sets × 10 reps
  • Incline Dumbbell Press: 3 sets × 10 reps

Arms

  • Rope Triceps Pushdowns: 3 sets × 12 reps
  • Biceps Curls (barbell or dumbbells): 3 sets × 12 reps
Tip: Keep a controlled eccentric on rows and pulldowns. If pull volume is high, reduce arm isolation volume by one set to manage recovery.

Friday: Shoulders & Glutes

Goal: Shoulder development and glute shaping

Shoulders

  • Dumbbell Military Press (seated or standing): 4 sets × 10 reps
  • Lateral Raises: 3 sets × 10 reps

Glutes / Legs

  • Goblet Squats: 4 sets × 10 reps
  • Bulgarian Split Squats: 3 sets × 10 reps per leg
  • Romanian Deadlifts: 3 sets × 10 reps
Warm-up & Cardio: Start with 5–10 minutes easy treadmill walk. Finish with 20 minutes incline treadmill walk at medium intensity.

Program Notes

  • Recommended level: Beginner → Intermediate. Reduce 1–2 sets per exercise for true beginners.
  • Rest: 60–90s for isolation; 90–150s for heavy compound lifts.
  • Progressive overload: increase weight, reps or sets gradually to keep progressing.
  • Warm-up: include dynamic mobility and light sets before heavy work (e.g., 1–2 warmup sets).