12 Weeks glute guide

39 Pages·7.578 MB·English

by  Briana Chandler

12 WEEKS
G LU T E G U I D E
E B O O K b y B R I A N A C H A N D L E R
BRIANA
CHANDLER
H E ALT H C O A C H · M O D E L · F I T N E S S C O N S U L T A N T
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T A B L E O F C O N T E N T S
1 2 W E E K S G L U T E G U I D E
3 _ INTRODUCTION
4 _ NUTRITION
5 _ WEIGHT TRAINING
6 _ CARDIO
7 _ WEEK 1
8 _ WEEK 2
9 _ WEEK 3
10 _ WEEK 4
11 _ WEEK 5
12 _ WEEK 6
10 _ WEEK 7
14 _ WEEK 8
15 _ WEEK 9
16 _ WEEK 10
17 _ WEEK 11
18 _ WEEK 12
19 _ CONCLUSION
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I N T R O D U C T I O N
1 2 W E E K S G L U T E G U I D E
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Welcome all my #brisbabes and #brisboys! I am so happy that you have decided to either start
or continue your fitness journey. Although this training guide will provide insight into how to
train your legs and glutes, the true success will rely in training your mind to challenge your-
self when circumstances are less than perfect. Remember, without application of what you
have learned, there will not be results.
To do this training program, you must be willing to step out of your comfort zone & do the
exercises that you might feel less than confident doing. The more you practice them with
proper form, the more these exercises will come with ease. Always focus on your weaknesses
until they become your strengths. Finally, train your mind to have the attitude that you can
achieve anything you desire. You can build your glutes no matter how stubborn that they
might seem. Don’t give up on bettering yourself, the results you seek take time, you must
trust the process & in your own abilities.
This training guide will have three months of workouts for you to accomplish. Take this guide
seriously and you will see results all with time and dedication. I would encourage you to take
pictures (side, front, back) on a monthly basis to track your progress and to keep your goal in
mind. I would recommend taking these pictures near a white wall, so there isn’t background
noise, and the quality of the pictures will be better. You can always snap me for accountability
purposes or to share your progress with me (snap: bribaebee33). If you “half ass” this guide,
expect to have half the ass that you want. I train glutes & legs often because that is the asset
that I want most. I would recommend training lower body two times a week and completing
three high intensity twenty-minute cardio sessions as well. If you are a beginner to the gym,
work up to this expectation.
In addition, if you are struggling to put on weight, you can reduce your HIIT or cardio sessions
to 1-2 times a week. You will be very sore, especially the first few weeks, however strive to
push through. Train your mind to work as hard as you are training your body. You may not
always be motivated, but you can always choose to be disciplined.
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N U T R I T I O N
1 2 W E E K S G L U T E G U I D E
You must feed your body correctly in order to see Gaining muscle occurs when the rate of protein
results as well. Pre-workout and post-workout synthesis is greater than the rate of protein break-
nutrition are essential to progression. I would recom- down. BCAA’s reduce the rate of protein breakdown
mend having a protein source & quick acting carbohy- and increase the rate of protein synthesis. You can also
drates about 30 minutes to an hour before your lift. purchase BCAA’s in a separate container from whey
protein & drink them during your workout. Protein
Carbohydrates are necessary for athletic performance, intake for those who weight train can be around 0.8-
and they are not something that you should be fearful 1.0 g/lb. However, if you are leaner or lean and in a
of. They are the body’s major source of energy because caloric deficit, you can have a slightly higher protein
they are used more efficiently than protein and fats. An intake of around 1.0 to 1.3 grams per pound of lean
example of a simple carbohydrate would include any body mass & around 25-35% of your carbohydrate
sort of fruit. Sports drinks such as Gatorade or intake should be pre/post workout.
Powerade would be beneficial not only because they
contain simple carbohydrates, but also because of the Overall, I try to follow the 80/20 rule for nutrition
electrolyte content which helps keep the fluid level which suggests to focus on eating healthy foods 80
balance throughout your body in check & improves percent of the time while indulging in moderate
performance. amounts the other 20% of the time. If you feel more
comfortable tracking your caloric intake and macronu-
After your workout, make sure to consume a moderate trient content for a better sense of control, that is
amount of complex carbs and protein. Complex carbs perfectly fine as well. It all depends on your preferenc-
consist of three or more sugars and they are fiber-rich. es as an individual.
Some examples might include vegetables such as
potatoes, rice, beans, and in addition, whole grains. I To put on muscle you need to be eating at minimum  
include some good examples of proteins, fats, and maintenance level calories, if not a caloric surplus to
carbs in the healthy eats portion of this guide. ensure you are putting on muscle. The slower you add
in calories for a surplus, the better, as this will minimize
Whey protein is very useful before or after your lift the amount of body fat you add. Never forget that food
because there are branched-chain amino acids (BCAA’s) is necessary to grow. Eat intuitively and with respect
in it and it is a fast-absorbing protein. for your body.
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INSTRUCTIONS FOR TRAINING
1 2 W E E K S G L U T E G U I D E
Each week consists of two leg/glute days. There are four supersets for each workout. A
superset (SS) involves two exercises performed, one after the next, with no rest in between.
The supersets that I include consist of a weightlifting exercise generally paired with a
plyometric exercise. This may vary, however. Try your best to keep the workouts that are
superset together, together. However, if one piece of equipment is too far from the other that
you are supersetting with, feel free to switch it out with another exercise from that week.
I always recommend choosing enough weight where it challenges you, you are able to keep
perfect form, and can complete the number of reps assigned. The following workouts are
designed to be high intensity. The rest period should be minimal after each superset in order
to keep your heart rate up and to maximize the amount of calories burned. I would suggest
one-minute rest periods after each superset is complete.
You can use a stopwatch or timer on your phone to ensure that you aren’t taking longer rest
periods than you should be. The workouts are set up so that you rotate workouts every week.
The workouts are repeated every other week. For instance, week 1 & 3 are the same workouts,
week 2&4 are the same workouts, week 5&7 are the same workouts, and so forth.
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C A R D I O / H I I T HI GH
IN TENSITY
IN TERVAL
TRAIN ING
1 2 W E E K S G L U T E G U I D E
Besides working out legs twice a week, I recommend doing cardio three times a week for
twenty minutes. If you have a hard time putting on weight, I would recommend limiting the
number of cardio/hiit training sessions you do to 1-2 times. Remember, it is important to be
eating enough calories so that you can put on muscle while keeping a fit frame. The type of
cardio that will maximize your glute gains is the stair stepper in the interval training setting.
This is similar to high intensity interval training (HIIT). If this machine is not available at your
gym, I would recommend the elliptical, sprints, or incline walking on the treadmill.
To complete HIIT, train your hardest for 20 seconds, then moderate speed for 40 seconds.
Repeat until you have completed the 15 minute duration. If you are incapable of doing the
stairstepper or sprints, I would recommend elliptical or 20 minutes of treadmill walking on
incline instead. As for timing of HIIT or cardio, do whatever works best for you, whether it is
before or after your lifts. In fact, you can even choose to do your HIIT cardio sessions at a
different time of the day than when you weightlift if you feel it is easier on your body. I
encourage you to explore what fits you best as an individual. It is ideal to do your cardio on
days you aren't training legs.
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W O R K O U T R E G I M E
W E E K 1
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
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4x15 barbell squats superset 3x15 barbell sumo squats superset
(SS) with 4x10 booty kicks side (SS) with 3x15 donkey kicks with
to side on bench with ankle mini loops (each leg).
weight.
3x15 wide stance leg press SS 3x10
3x20 lying leg curls SS 3x5 box sqauts.
single lying leg curls.
3x15 weighted lunges w/ kickback
3x10 curtsy lunges (each leg) SS (each leg) SS 3x30 seconds wall sit
3x10 weighted hip thrusts. (you could add plate on lap for
extra challenge).
3x12 weighted walking lunges
(each leg) SS 3x12 jump squats 3x15 goblet squats SS 3x30 toe
w/ ankle weights. touches.
i BE SURE TO PERFORM WORKOUT 1 AND WORKOUT 2 AT LEAST 3 DAYS APART TO ENSURE PROPER RECOVERY.
COMPLETE THE EXERCISE ON THE LEFT THEN IMMEDIATELY DO THE EXERCISE ON THE RIGHT BEFORE MOVING DOWN THE TABLE.
W O R K O U T R E G I M E
W E E K 2
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
4x15 good mornings (SS) with 4x10 squat pulses with mini loop
4x15 heel sky raises on bench (each way) SS 4x8 side jumps over
with ankle weights. bench (returning to starting position
counts as one rep).
3x15 straight legged deadlifts
with barbell or weights SS 3x30 3x10 weighted lunges (each leg) SS
jumping jacks. 3x20 squat pulses.
3x10 sumo deadlift with SS 3x12 cable kickbacks (each leg) SS
3x10 x jump. 3x20 pop squats (total).
3x10 weighted step ups SS 3x10 3x10 single legged hip thrust SS 3x16
jump lunges (each leg). bench stepover.
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W O R K O U T R E G I M E
W E E K 3
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
4x15 barbell squats superset (SS) 3x15 barbell sumo squats superset
with 4x10 booty kicks side to side (SS) with 3x15 donkey kicks with
on bench with ankle weight. mini loops (each leg).
3x20 lying leg curls SS 3x5 single 3x15 wide stance leg press SS 3x10
lying leg curls. box jumps.
3x10 curtsy lunges (each leg) SS 3x15 weighted lunges w/ kickback
3x10 weighted hip thrusts. (each leg) SS 3x30 seconds wall sit
(you could add plate on lap for
3x12 weighted walking lunges extra challenge).
(each leg) SS 3x12 jump squats w/
ankle weights. 3x15 goblet squats SS 3x30 toe
touches.
i BE SURE TO PERFORM WORKOUT 1 AND WORKOUT 2 AT LEAST 3 DAYS APART TO ENSURE PROPER RECOVERY.
COMPLETE THE EXERCISE ON THE LEFT THEN IMMEDIATELY DO THE EXERCISE ON THE RIGHT BEFORE MOVING DOWN THE TABLE.
W O R K O U T R E G I M E
W E E K 4
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
4x15 good mornings (SS) with 4x15 4x10 side to side squats with mini
heel sky raises on bench with ankle loop (each way) SS 4x8 side jumps
weights. over bench (returning to starting
position counts as one rep).
3x15 straight legged deadlifts with
barbell or weights SS 3x30 jumping 3x10 weighted lunges (each leg) SS
jacks. 3x20 squat pulses.
3x10 sumo deadlift with SS 3x10 x 3x12 cable kickbacks (each leg) SS
jump. 3x20 pop squats (total).
3x10 weighted step ups SS 3x10 3x10 single legged hip thrust SS
jump lunges (each leg). 3x16 bench stepover
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W O R K O U T R E G I M E
W E E K 5
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
3x15 wide stance squats with 4x10 leg press SS 4x10 bulgarian
dumbbells SS 3x1:00 min air jump split squat with weight.
rope.
3x10 sumo deadlifts SS 3x16 hip
3x15 diagonal cable kickbacks (each abductor on bench with mini loop.
leg) SS 3x40 seconds butt kicks.
3x12 curtsy lunges (each leg) SS
3x10 reverse lunges (each leg) SS 3x10 booty kicks side to side on
3x15 lunge pulse (each leg). bench with ankle weights.
3x15 leg extensions SS 3x20 bench 3x10 Bulgarian split squat with
flutter kicks with ankle weights hop (each leg) SS 3x15 weighted
(total). Bulgarian split squats with pulse
(each leg).
i BE SURE TO PERFORM WORKOUT 1 AND WORKOUT 2 AT LEAST 3 DAYS APART TO ENSURE PROPER RECOVERY.
COMPLETE THE EXERCISE ON THE LEFT THEN IMMEDIATELY DO THE EXERCISE ON THE RIGHT BEFORE MOVING DOWN THE TABLE.
W O R K O U T R E G I M E
W E E K 6
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
4x10 straight leg deadlifts SS 4x45 4x15 barbell squats SS 4x15 heel sky
seconds buttkicks. raises on bench with ankle weights
(each leg).
3x15 goblet squat SS 3x10 pop squat
jumping forwards. 3x10 weighted lunges can add kick-
back (each leg) SS 3x20 weighted hip
3x15 sumo squats with barbell SS 3x15 thrusts.
hip abductor on bench (with mini
loop). 3x10 weighted step ups (each leg) SS
3x10 (each leg) knee in, knee outs.
3x20 reverse hyperextension on bench
SS 3x8 180 degree jump squats. 3x12 single leg press SS 3x20 calf
raises.
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W O R K O U T R E G I M E
W E E K 7
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
3x15 wide stance squats with 4x10 leg press SS 4x10 Bulgarian
dumbbells SS 3x1:00 min air jump split squat with weight.
rope.
3x10 sumo deadlifts SS 3x16 hip
3x15 diagonal cable kickbacks (each abductor on bench with mini loop.
leg) SS 3x40 seconds butt kicks.
3x12 curtsy lunges (each leg) SS
3x10 reverse lunges with weights 3x10 booty kicks side to side on
(each leg) SS 3x15 lunge pulse (each bench with ankle weights.
leg).
3x10 Bulgarian split squat with
3x15 leg extensions SS 3x20 bench hop (each leg) SS 3x15 weighted
flutter kicks with ankle weights Bulgarian split squats with pulse
(total) (each leg)
i BE SURE TO PERFORM WORKOUT 1 AND WORKOUT 2 AT LEAST 3 DAYS APART TO ENSURE PROPER RECOVERY.
COMPLETE THE EXERCISE ON THE LEFT THEN IMMEDIATELY DO THE EXERCISE ON THE RIGHT BEFORE MOVING DOWN THE TABLE.
W O R K O U T R E G I M E
W E E K 8
WARM-UP Be sure to include an active warm up before each workout.
WORKOUT ONE WORKOUT TWO
WATCH VIDEO NOW WATCH VIDEO NOW
4x10 straight leg deadlifts SS 4x45 4x15 barbell squats SS 4x15 heel sky
seconds buttkicks. raises on bench with ankle weights
(each leg).
3x15 goblet squat SS 3x10 pop squat
jumping forwards with band. 3x10 weighted lunges can add kick-
back (each leg) SS 3x20 weighted hip
3x15 sumo squats with barbell SS 3x15 thrust.
hip abductor on bench (with mini
loop). 3x10 weighted step ups (each leg) SS
3x10 (each leg) knee in, knee outs.
3x20 reverse hyperextension on bench
SS 3x8 180 degree jump squat 3x12 single leg press SS 3x20 calf
raises
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