Emily Clements
Aug 11, 2026, 8:48 AM
4. Glute builder
Duration
1h 14m
Volume
11,386 kg
Deadlift (Trap bar)
SetsWeight & Reps
- 165kg x 12 reps
- 275kg x 12 reps
- 385kg x 12 reps
- 495kg x 8 reps
- 595kg x 6 reps
Dumbbell Step Up
SetsWeight & Reps
- 110kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps
- 410kg x 12 reps
- 510kg x 12 reps
- 610kg x 12 reps
Back Extension (Weighted Hyperextension)
SetsWeight & Reps
- 10kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps
- 410kg x 12 reps
Hip Abduction (Machine)
SetsWeight & Reps
- 127.2kg x 10 reps
- 227.2kg x 10 reps
- 327.2kg x 10 reps
Lying Leg Curl (Machine)
SetsWeight & Reps
- 117.5kg x 12 reps
- 222.5kg x 10 reps
- 322.5kg x 10 reps
Sled Push
SetsWeight & Reps
- 130m
- 230m
- 330m