Glute day
Body Heatmap
Target Muscles
Hip Thrust (Machine)
112 reps1
212 reps2
38 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
47
12
2
47
12
3
52
8
4
52
8
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
514 reps5
612 reps6
712 reps7
812 reps8
914 reps9
1012 reps10
1112 reps11
1212 reps12
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
82
12
2
82
12
3
82
12
4
82
12
5
50
14
6
57
12
7
57
12
8
57
12
9
50
14
10
50
12
11
50
12
12
50
12
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
97
12
2
97
12
3
97
12
4
97
12
Lying Leg Curl (Machine)
112 reps1
28 reps2
38 reps3
48 reps4
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
23
12
2
27
8
3
27
8
4
27
8
Belt Squat (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutes
Belt Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
80
12
2
80
12
3
80
12
4
80
12
Romanian Deadlift (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
514 reps5
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
30
12
5
30
14
Glute Kickback (Machine)
116 reps1
216 reps2
316 reps3
416 reps4
GlutesHamstrings
Glute Kickback (Machine)
GlutesHamstrings
Set
KG
Reps
1
27
16
2
27
16
3
27
16
4
27
16
Standing Cable Glute Kickbacks
124 reps1
224 reps2
324 reps3
424 reps4
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
6.8
24
2
6.8
24
3
6.8
24
4
6.8
24
Single Leg Romanian Deadlift (Barbell)
124 reps1
216 reps2
316 reps3
416 reps4
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
12
24
2
12
16
3
12
16
4
12
16
Bulgarian Split Squat
116 reps1
216 reps2
316 reps3
416 reps4
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
8
16
2
8
16
3
8
16
4
6
16
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
12
2
5
12
3
5
12
4
5
12
Crunch (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
36
12
2
41
12
3
41
12
4
43
12
Knee Raise Parallel Bars
18 reps1
212 reps2
312 reps3
412 reps4
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
8
2
12
3
12
4
12
Straight Leg Raise
18 reps1
28 reps2
38 reps3
48 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
8
2
8
3
8
4
8
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
115.7
12
2
115.7
12
3
115.7
12
4
115.7
12
Step Up
124 reps1
216 reps2
316 reps3
416 reps4
QuadsGlutesHamstrings
Step Up
QuadsGlutesHamstrings
Set
Reps
1
24
2
16
3
16
4
16
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
9
12
2
9
12
3
9
12
4
9
12
