GLUTE GUIDE
BODYFITBALANCE.COM
GLUTE
GUIDE
TERMS & CONDITIONS
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TABLE OF CONTENTS
Terms & conditions�����������������������������������������������������������������������������������2
Introductions: ���������������������������������������������������������������������������������������������3
Recovery��������������������������������������������������������������������������������������������������������4
Nutrition/Macros:��������������������������������������������������������������������������������������7
Progressive Overload :���������������������������������������������������������������������������14
Finding One Rep Maxes: �����������������������������������������������������������������������15
Progress Pictures/Measurements :������������������������������������������������ 18
Tips for growing your glutes: ������������������������������������������������������������ 18
General Warmup:�������������������������������������������������������������������������������������21
Phase 1 Workouts:���������������������������������������������������������������������������������� 25
Phase 2 Workouts:�����������������������������������������������������������������������������������31
2
WELCOME TO THE BODY
FIT BALANCE GLUTE
GUIDE
WHAT IS INCLUDED:
8 WEEKS OF WORKOUTS = TWO 4-WEEK PHASES
EACH WEEK CONTAINS:
• 2 FULL GLUTE/HAMSTRING DAYS
• 1 FULL GLUTE/QUAD DAY
• 2 UPPER BODY DAYS
• 2 FULL REST DAYS
AN EXERCISE LIBRARY
VIDEOS WILL HAVE THE EXERCISE NAME IN THE HASHTAGGED
CAPTION – THE HASHTAGS CAN BE FOUND LISTED IN THE NOTES OF
EACH EXERCISE IN EACH WORKOUT
THE ACCOUNT IS @BODYFITBALANCEVIDS
FOLLOW THIS ACCOUNT & THEN YOU WILL BE ABLE TO SEARCH THE
HASHTAGS LISTED NEXT TO EACH EXERCISE
A SUPPORTIVE FACEBOOK GROUP
TONS OF INFORMATION – READ IT ALL
JOIN THE THICC &
THRIVING COMMUNITY
GLUTE
GUIDE
RECOVERY:
ONCE THE PROGRAM HAS STARTED,
THERE ARE SEVERAL THINGS YOU CAN
DO TO ENSURE THAT YOU GET THE
MOST OUT OF THIS PROGRAM. THE TWO
BIGGEST THINGS THAT WILL HELP YOU GET
THROUGH THESE EIGHT-WEEKS IS YOUR
NUTRITION AND SLEEP. YOUR WORKOUTS
ARE ONLY AS GOOD AS YOUR ABILITY TO
RECOVER FROM THEM. BY ENSURING
THAT YOU ARE GETTING ENOUGH SLEEP
AND CONSUMING ENOUGH CALORIES
THROUGHOUT YOUR DAY, YOU ARE TAKING
CARE OF TWO HUGE FACTORS IN TERMS
OF RECOVERING EFFECTIVELY.
I RECOMMEND CONSUMING A DIET THAT IS
WELL-BALANCED AND THAT SATISFIES ALL
THREE MACRONUTRIENT REQUIREMENTS.
IN ADDITION TO YOUR RECOVERY,
TRACKING YOUR PROGRESS IS ALSO VERY
CRUCIAL TO GETTING THE MOST OUT OF
THESE EIGHT WEEKS. BY KEEPING A LOG
BOOK OF ALL YOUR WORKOUTS, THIS CAN
HELP YOU IN REGARD TO PROGRESSING
AT A STEADY RATE. I CANNOT STRESS THE
IMPORTANCE OF ALSO TRACKING YOUR
ACCESSORY MOVEMENT WEIGHTS. A BULK
OF THE IMPROVEMENT OF THE SQUAT,
BENCH, HIP THRUST AND DEADLIFT COMES
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GUIDE
FROM THE PROGRESSIVE OVERLOAD OF
THE ACCESSORY MOVEMENTS.
LASTLY, BEING ABLE TO AUTOREGULATE
CAN HELP PREVENT YOU FROM GETTING
INJURED OR HAVING A LESS THAN STELLAR
WORKOUT. IF YOU ARE SICK, YOUR FIRST
PRIORITY SHOULD BE GETTING BETTER.
YOUR BODY WILL BE IN A STRESSED
STATE AS IS, AND WORKING OUT WILL
ONLY HINDER YOUR BODY’S ABILITY TO
RECOVER FROM ILLNESS. IN ADDITION
TO BEING SICK, THERE WILL BE DAYS
WHERE YOU WILL FLAT OUT NOT FEEL LIKE
TRAINING.
IF IT IS AN ISSUE FROM DESIRE, I SUGGEST
THAT YOU FORCE YOURSELF TO TRAIN.
IF IT IS AN INSTANCE WHERE YOU ARE
FEELING BEAT UP FROM TRAINING OR
OTHER STRESSES IN YOUR LIFE, IT IS
OKAY TO TAKE A DAY OFF OR GO LIGHTER
IN THE SESSION FOR THAT DAY. TRUST ME,
YOU WILL NOT LOSE ALL THE PROGRESS
YOU’VE ACCOMPLISHED TO THAT POINT.
I HOPE THAT YOU ENJOY THESE EIGHT
WEEKS OF THIS PROGRAM AND I THANK YOU
FOR ENTRUSTING ME WITH AIDING IN YOUR
TRAINING. I FIRMLY BELIEVE THAT IF YOU
FOLLOW THESE EIGHT WEEKS TO A T AND TAKE
CARE OF THE OTHER VARIABLES, YOU WILL
UNDOUBTEDLY SEE GREAT IMPROVEMENTS IN
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GUIDE
STRENGTH AND BODY COMPOSITION. AT THE
END OF THE EIGHT WEEKS, I RECOMMEND
THAT YOU TAKE A LIGHT WEEK IN THE GYM
(THIS WOULD TECHNICALLY BE WEEK 9) OR A
WEEK OFF ALL TOGETHER. THE FOLLOWING
WEEK I WOULD SUGGEST YOU RE-TEST YOUR
ONE-REP MAXES IN THE SQUAT, HIP THRUST,
BENCH, AND DEADLIFT. THE LIGHT WEEK OR
WEEK OFF IF YOU CHOOSE THIS OPTION WILL
ENSURE THAT YOU ARE FULLY RECOVERED
BEFORE MAXING OUT AGAIN.
NUTRITION/MACROS:
AS FAR AS NUTRITION GOES, THE MOST
IMPORTANT ASPECT RELATED TO THIS
CONCERNING YOUR GOALS. FIRST, LET’S
START OFF BY SIMPLY GOING OVER
MACROS AND WHAT THEY ARE:
MACROS: MACRONUTRIENT:
NUTRIENTS THAT PROVIDE CALORIES/
ENERGY
MICROS: MICRONUTRIENT:
NUTRIENT THAT DO NOT PROVIDE
CALORIES/ENERGY BUT RATHER VITAMINS
AND MINERALS
MICROS AND MACROS ARE WHAT MAKE UP
FOOD SOURCES AND WHAT ARE NEEDED
TO FUNCTION.
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GLUTE
GUIDE
PROTEIN (4KCAL/GRAM): HELPS REPAIR
AND BUILD MUSCLE – SHOULD AIM FOR 0.70.9G/LB OF BODYWEIGHT
•MAIN SOURCES INCLUDE: LEAN MEATS,
FISH, GREEK YOGURT/DAIRY PRODUCTS,
PROTEIN SHAKES, EGGS, ETC.
CARBS (4KCAL/GRAM): BODY’S MAIN
SOURCE OF ENERGY, SHOULD MAKE UP 4050% OF DAILY CALORIC INTAKE
•MAIN SOURCES INCLUDE: STARCHY
VEGETABLES LIKE POTATOES, FRUITS,
GRAINS, AND BREAD, PASTA, RICE, ETC.
FATS (9KCAL/GRAM): NECESSARY FOR
BRAIN AND HORMONE HEALTH, SHOULD
AIM FOR NO LESS THAN 45G OF FAT DAILY
FOR HORMONE & BRAIN HEALTH
•MAIN SOURCES INCLUDE: OILS, NUTS,
AVOCADO, BUTTER, NUT BUTTERS, EGG
YOLKS, ETC.
ALCOHOL (7KCAL/GRAM): NOT A MACRO
OR MICRO AS IT HAS NO NUTRITITIONAL
VALUE BUT IT SHOULD BE TRACKED IF YOU
ARE TRYING TO MAKE SERIOUS GAINS
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GLUTE
GUIDE
IF YOUR MAIN GOAL IS TO PUT ON QUALITY
MUSCLE, A CALORIE SURPLUS IS NEEDED.
THIS SIMPLY MEANS THAT YOU WILL NEED
TO CONSUME MORE ENERGY VIA FOODS
AND SUPPLEMENTS THAN WHAT YOUR
ENERGY EXPENDITURE IS.
TO DETERMINE YOUR DAILY CALORIE
REQUIREMENTS, THERE ARE SEVERAL
AVENUES YOU CAN TAKE. THE EASIEST
ROUTE WOULD BE TO LOOK UP A CALORIE
CALCULATOR AND USE THIS NUMBER
FOR A WEEK. YOU CAN THEN BASE
YOUR FUTURE CALORIE NEEDS OFF OF
WHETHER OR NOT YOU LOST OR GAINED
WEIGHT. IF YOU GAINED WEIGHT, YOU
WERE THEN BY DEFINITION IN A CALORIE
SURPLUS. IF YOU LOST WEIGHT, THEN
YOU WERE IN A DEFICIT. IF YOUR WEIGHT
REMAINED RELATIVELY THE SAME, THEN
IT IS FAIR TO ASSUME YOU WERE AT
YOUR MAINTENANCE CALORIES. THIS
IS OBVIOUSLY NOT A ONE-HUNDREDPERCENT ACCURATE WAY TO DETERMINE
THIS, BUT IT WILL GET YOU A FAIRLY
ACCURATE NUMBER.
AS FAR AS WHAT MACRONUTRIENT
BREAKDOWN YOU SHOULD USE, THAT IS
ENTIRELY UP TO YOU BASED ON YOUR
BELIEFS AND PERSONAL PREFERENCES.
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GLUTE
GUIDE
HOWEVER, I WOULD RECOMMEND
CONSUMING AT LEAST 0.7-.9 GRAM OF
PROTEIN PER POUND OF BODY WEIGHT.
REGARDING THE CALORIC SURPLUS OR
DEFICIT, THERE IS A FEW FACTORS THAT
NEED TO BE CONSIDERED. DEPENDING
ON WHETHER OR NOT YOU CHOOSE FOR
YOUR SURPLUS TO BE MODERATE OR
AGGRESSIVE WILL DETERMINE HOW MANY
CALORIES IN EITHER DIRECTION YOU ARE
INCREASING OR DECREASING BASED OFF
YOUR MAINTENANCE CALORIES.
IF YOU CHOOSE TO BE MORE MODERATE
IN YOUR APPROACH, I RECOMMEND
CONSUMING OR CUTTING 150-200
CALORIES IN EITHER DIRECTION PER
DAY. IF YOUR MAINTENANCE IS 2000
CALORIES, THIS WOULD MEAN 1850-1800
CALORIES FOR A DEFICIT OR 2150 OR 2200
CALORIES FOR A SURPLUS. IF YOUR GOAL
IS TO BE MORE AGGRESSIVE WITH YOUR
CALORIES, I WOULD STAY IN THE 300-400
RANGE. USING THE 2000 CALORIES FOR
MAINTENANCE ONCE AGAIN, THIS WOULD
EQUATE TO A 1700-1600 CALORIE PER DAY
CONSUMPTION.
IF YOUR GOAL IS TO BE IN A SURPLUS,
THIS WOULD MEAN YOU WOULD CONSUME
2300-2400 CALORIES. WITH ALL THAT BEING
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GLUTE
GUIDE
SAID, I WOULD RECOMMEND THE MORE
CONSERVATIVE APPROACH IF YOU ARE
CHOOSING TO BE IN A DEFICIT. IF YOU
CUT TOO MANY CALORIES TOO QUICKLY,
THERE IS A GOOD CHANCE THAT YOU CAN
WREAK HAVOC ON YOUR METABOLISM.
ALSO, BASED ON HOW YOU ARE FEELING
AND WITH THE PROGRESS THAT YOU ARE
SEEING OR NOT SEEING, IT IS OKAY TO
ADD OR SUBTRACT ANYWHERE FROM 50100 CALORIES WEEKLY OR BI-WEEKLY,
DEPENDING ON YOUR GOALS.
ULTIMATELY YOU KNOW YOUR BODY THE
BEST AND SHOULD ADJUST CALORIES
ACCORDINGLY. THERE ARE MANY HELPFUL
YOUTUBE VIDEOS IF YOU ARE HAVING
DIFFICULTIES WITH MACRO TRACKING OR
NEED MORE THOROUGH INFORMATION
SURROUNDING THE TOPIC.
FORMULA TO FIGURE OUT ROUGH
MAINTENANCE CALORIES:
SEDENTARY INDIVIDUALS (DESK JOB WITH
LESS THAN 10K STEPS PER DAY + LOW
INTENSITY WORKOUTS 2-3/WEEK):
BODYWEIGHT (LBS) X 12
MODERATELY ACTIVE INDIVIDUALS
(MODERATELY ACTIVE JOB – 10K STEPS
10
GLUTE
GUIDE
PER DAY + MODERATE INTENSITY
WORKOUTS 4-5X/WEEK):
BODYWEIGHT (LBS) X 13.5
VERY ACTIVE INDIVIDUALS (ACTIVE JOB
– MORE THAN 12K STEPS PER DAY +
INTENSE WORKOUTS 5X/WEEK):
BODYWEIGHT (LBS) X 15
USE THE APP MYFITNESSPAL TO TRACK
MACROS FOR EASIEST TRACKING
TIPS FOR CUTTING/BEING IN A
CALORIE DEFICIT:
1. EATING HIGH VOLUME FOODS
(VEGGIES, FRUITS, SALADS)
2. SHORTENING YOUR EATING WINDOW
(NOT MAGIC BUT CAN HELP CONTROL
HUNGER)
3. CONSUME MORE PROTEIN (HIGH
SATIETY)
4. DRINK MORE WATER THROUGHOUT THE
DAY (ADD ZERO CALORIE OR LOW CALORIE
FLAVORING TO MAKE DRINKING WATER
MORE ENJOYABLE)
5. LIMIT CALORICALLY-DENSE FOODS
6. ADD IN LOW CALORIE SNACKS TO CURB
CRAVINGS (POPSICLES, JELL-O, PUDDING)
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GLUTE
GUIDE
TIPS FOR BULKING/BEING IN A
CALORIC SURPLUS:
1. EAT BREAKFAST
2. DO NOT SKIP MEALS
3. EAT MORE FREQUENTLY
4. CONSUME SNACKS BETWEEN LARGER
MEALS (PREFERABLY CALORIE-DENSE
FOODS SUCH AS NUTS)
5. CONSIDER PURCHASING PROTEIN
SUPPLEMENTS TO AID IN PROTEIN
CONSUMPTION AND OVERALL CALORIES
6. COOK WITH OILS OR ADD IN THINGS
SUCH AS CHEESE OR NUT BUTTERS TO
YOUR MEALS
7. IF YOU ARE NOT HUNGRY, YOU CAN TRY
TO DRINK YOUR CALORIES BY MAKING A
MILKSHAKE OR SMOOTHIE WITH JUICES OR
WHOLE MILK
SUPPLEMENTS:
I WILL BE THE FIRST TO TELL YOU THAT
SUPPLEMENTS ARE NOT NECESSARY. IT
IS POSSIBLE TO CONSUME ALL OF YOUR
DAILY MACRO AND MICRONUTRIENTS
THROUGH WHOLE FOOD CONSUMPTION,
BUT THE REALITY IS THAT THIS IS
RARELY ACHIEVED. BEFORE ADDING IN
ANY SUPPLEMENTS, I ENCOURAGE YOU
TO DO YOUR BEST TO SATISFY YOUR
NUTRITIONAL NEEDS THROUGH WHOLE
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GLUTE
GUIDE
FOOD CONSUMPTION. CHOOSING YOUR
SUPPLEMENTS IS COMPLETELY BASED
ON WHERE YOUR DIET IS LACKING. IF YOU
FIND THAT YOU ARE STRUGGLING TO MEET
YOUR DAILY PROTEIN REQUIREMENTS, THE
OBVIOUS SOLUTION HERE WOULD BE TO
ADD A PROTEIN SUPPLEMENT INTO YOUR
DIET REGIMEN. PROTEIN REPLACEMENTS
ARE NOT SOME MAGICAL SUPPLEMENT
THAT WILL INCREASE YOUR STRENGTH OR
PACK ON MASS. HOWEVER, THEY CAN BE
USEFUL IF YOUR PROTEIN CONSUMPTION
IS NOT UP TO PAR. IF YOU FIND THAT
YOUR MICRONUTRIENT REQUIREMENTS
ARE NOT BEING FULFILLED, A QUALITY
MULTIVITAMIN CAN HELP FILL IN THE
VOIDS. GREENS CAN ALSO HELP WITH
FILLING YOUR MICRONUTRIENT NEEDS
AS WELL AS AIDING IN DIGESTION,
PREVENTING BLOATING, AND PROVIDING
YOU WITH NATURAL ENERGY. A FIBER
SUPPLEMENT MAY BE NECESSARY IF
YOU HAVE A HARD TIME HITTING YOUR
FIBER GOAL (24-28G/DAY). COLLAGEN IS
A WONDERFUL SUPPLEMENT FOR SKIN,
HAIR, NAIL AND JOINT HEALTH AS WELL.
LASTLY, THE SUPPLEMENT THAT WILL
LIKELY GIVE YOU THE MOST BANG FOR
YOUR BUCK IS CREATINE MONOHYDRATE.
ALONG WITH BEING THE MOST STUDIED
SUPPLEMENT OUT THERE, IT IS LIKELY THE
13
GLUTE
GUIDE
MOST BENEFICIAL SUPPLEMENT TO AID IN
YOUR PERFORMANCE. IT IS VERY CHEAP
AND CAN AID GREATLY IN IMPROVING
STRENGTH AND MUSCLE GAIN.
MY FAVORITE PLACE TO GET TOP-OF-THELINE SUPPLEMENTS: BOWMAR NUTRITION
PROGRESSIVE OVERLOAD:
PROGRESSIVE OVERLOAD IS
ESSENTIALLY THE GRADUAL INCREASE
OF TRAINING STRESS TO ACHIEVE A
GREATER STRENGTH OR HYPERTROPHY
ADAPTATION. TO ACHIEVE THIS, EITHER
THE VOLUME OF TRAINING OR THE
INTENSITY HAS TO BE INCREASED.
VOLUME IS THE NUMBER OF REPETITIONS
OF A GIVEN EXERCISE MULTIPLIED BY THE
LOAD AT WHICH THEY WERE DONE WITH.
EX: FOUR SETS OF SIX REPETITIONS AT 135
POUNDS
THE TOTAL VOLUME WOULD BE
CALCULATED BY MULTIPLY 4X6(135)=3,240
THE INTENSITY OF AN EXERCISE IS THE
PERCENT VALUE OF ONE’S MAXIMAL
STRENGTH CAPACITY. THIS IS TYPICALLY
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GLUTE
GUIDE
EXPRESSED AS A PERCENTAGE OF YOUR
ONE REP MAX FOR A GIVEN LIFT
EX: 3X4 FOR BACK SQUAT AT 75%
THE SETS AND REPS DO NOT MATTER IN
THIS EXAMPLE BUT THE PERCENTAGE IS
WHAT DICTATES THE INTENSITY.
IT IS NOT PRACTICAL TO HAVE AN
OVERLOAD OF BOTH INTENSITY AND TOTAL
VOLUME AT THE SAME TIME. IF BOTH
WERE TO INCREASE, YOU WOULD RUN THE
RISK OF INJURY AND STAGNATION DUE
TO THE STRESS BEING TOO HIGH. THERE
WOULD LIKELY BE ZERO ADAPTATION AND
PERHAPS A REDUCTION IN STRENGTH.
FINDING ONE REP MAXES:
PRIOR TO EMBARKING ON THIS PROGRAM,
WE NEED TO ESTABLISH SOME BASELINE
NUMBERS. IN ESSENCE, WE NEED TO
DETERMINE WHAT ARE PRELIMINARY ONE
REP MAXES ARE FOR THE FOLLOWING
LIFTS: BENCH PRESS, BACK SQUAT,
DEADLIFT, AND HIP THRUST. AS A
DISCLAIMER, I NEED YOU TO BE AWARE OF
YOUR PERSONAL LIMITS. THESE MAXES
SHOULD BE “TECHNICAL” MAXES. THAT
ESSENTIALLY MEANS THAT THESE ARE
MAXES WHERE YOU ARE ABLE TO LIFT THE
15
GLUTE
GUIDE
MOST POSSIBLE WEIGHT WITHOUT ANY
BREAKDOWN OR REDUCTION IN FORM.
OUR GOAL IS TO GET STRONGER AND
IF WE ARE HURT OR INJURED BEFORE
THE PROGRAM EVEN BEGINS, WE HAVE
DEFEATED THE ENTIRE PURPOSE. I
RECOMMEND THAT YOU USE AN ENTIRE
WEEK ALL ON ITS OWN TO FIND YOUR
MAXES FOR THE FOUR LIFTS. BREAK
THEM UP HOW YOU SO CHOOSE BUT IF
YOU WANT TO FIND THE HIGHEST NUMBER
POSSIBLE, BREAKING THEM DOWN INTO
SEVERAL DAYS IS BEST. ON THE DAYS THAT
YOU ARE MAXING OUT, DO MINIMAL AND
VERY LIGHT ACCESSORY WORK AFTER
YOUR ATTEMPTED MAX. WE WANT TO BE
SOMEWHAT FRESH AND NOT TOO BEAT UP
HEADING INTO THE ACTUAL PROGRAM.
OUR GOAL IS TO GET STRONGER
THROUGHOUT THE DURATION OF THIS
PROGRAM. TO DO SO, WE WILL NEED TO
PROGRESSIVELY OVERLOAD IN BOTH
THE MAIN LIFTS AND THE ACCESSORIES.
FOR EXAMPLE, IF YOU USED 135 POUNDS
ON BACK SQUAT ONE WEEK, DO YOU
VERY BEST TO TRY USING 140 POUNDS
THE NEXT. IN ORDER TO GET STRONGER,
YOUR BODY NEEDS TO BE RECEIVING
GREATER STIMULI EACH WEEK IN ORDER
FOR ADAPTATION TO OCCUR. IF YOU DID
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GLUTE
GUIDE
THE SAME WEIGHTS FOR THE ENTIRE
DURATION OF THIS PROGRAM, ODDS ARE
YOU WOULD ONLY MAINTAIN STRENGTH
AND NOT MUCH PROGRESS WOULD BE
ACHIEVED.
WHEN ATTEMPTING TO FIND A 1RM,
THE BEST WAY IS TO APPROACH YOUR
GENERAL WARMUP IN THE SAME FASHION
AS YOU WOULD FOR ANY OTHER TRAINING
SESSION. IF YOU HAVE A GENERAL IDEA OF
WHAT YOU THINK YOU CAN ACHIEVE FOR
A 1RM IN A GIVEN LIFT, THE FOLLOWING
APPROACH WOULD SUFFICE VERY WELL.
EX: LET’S SAY YOU ARE PLANNING TO HIT
AROUND A 200 POUND DEADLIFT. AFTER
YOUR GENERAL WARMUP, HERE IS AN
EXAMPLE OF THE JUMPS YOU WOULD TAKE
TO GET TO THAT POINT.
50%:
60%:
70%:
80%:
90%:
100X8
120X5
140X3
160X1
180X1
THEN YOU WOULD PROCEED TO ATTEMPT
THE REP AT 200. THEN, DEPENDING ON THE
LEVEL OF EASE OF THE REP AT 200, YOU
WOULD EITHER CALL IT THERE OR TAKE
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GUIDE
ANOTHER ATTEMPT THAT IS NO GREATER
THAN 5% MORE THAN 200.
THIS IS OBVIOUSLY JUST A TEMPLATE AND
YOU ARE FREE TO APPROACH MAXING OUT
HOW YOU PLEASE TO DO SO.
PROGRESS PICTURES/
MEASUREMENTS:
BEFORE STARTING THIS PROGRAM,
PLEASE TAKE PROGRESS PICTURES
(FRONT, SIDE, BACK) & MEASUREMENTS
(WAIST, ARM, GLUTES, THIGH) SO THAT
YOU CAN COMPARE PROGRESS ONCE
YOU COMPLETE THE GUIDE. I DO NOT
RECOMMEND BASING PROGRESS OFF
OF THE SCALE AS MANY FACTORS ARE
INVOLVED.
TIPS FOR GROWING YOUR
GLUTES:
MAKE SURE YOU SQUEEZE YOUR GLUTES
WHEN THEY ARE CONTRACTING AND WHEN
YOU ARE DOING EACH EXERCISE! THIS
WILL HELP THEM GROW!!! IT IS ALL ABOUT
THE MIND TO MUSCLE CONNECTION & THE
TIME UNDER TENSION – TAKE MOVEMENTS
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GLUTE
GUIDE
SLOW AND CONTROLLED & FOCUS ON THE
MUSCLES YOU ARE USING AND SQUEEZE
THROUGH EACH REP. ALWAYS REMEMBER
THAT FORM IS MORE IMPORTANT THAN THE
AMOUNT OF WEIGHT YOU ARE LIFTING,
SO MASTER FORM FIRST AND THEN ADD
WEIGHT! I PERSONALLY LIKE TO KEEP
TENSION IN MY GLUTES/HAMSTRINGS
FOR MOST EXERCISES – MEANING THAT
I DON’T PUSH MY HIPS FORWARD WITH
AN OVER DRAMATIC SQUEEZE LIKE YOU
SEE ON INSTA (MAINLY WITH RDL’S, GOOD
MORNINGS & SQUATS). ALSO POINTING
YOUR TOES OUT, HELPS YOU TARGET
YOUR GLUTES MORE EFFICIENTLY AS
WELL. ULTIMATELY, FIND WHAT FEELS BEST
FOR YOU!
EAT TO GROW, FOOD IS FUEL. IF YOU WANT
TO PUT ON QUALITY MUSCLE, YOU NEED
TO EAT!!!
LASTLY, BE CONSISTENT AND BE PATIENT.
CHANGE TAKES TIME. PUTTING ON A
GOOD AMOUNT OF MUSCLE TAKES TIME
AND EVERYONE IS DIFFERENT. DO NOT
GET DISCOURAGED. FOCUS ON YOUR
STRENGTH & TAKE PROGRESS PICTURES
INSTEAD OF RELYING ON THE SCALE TO
DICTATE PROGRESS. #SCREWTHESCALE
19
GLUTE
GUIDE
YOU CAN REPEAT THIS GUIDE OVER AGAIN
ONCE THE 8-WEEKS HAVE ENDED OR YOU
CAN WAIT FOR THE GLUTE GUIDE 2.0.
TAG ME @BODYFITBALANCE IN YOUR
WORKOUT PICS, INSTAGRAM POSTS,
STORIES, ETC. & USE THE HASHTAGS
#BFBGLUTEGUIDE #THICCANDTHRIVING
& #BODYFITBALANCE - I WOULD LOVE TO
SEE YOUR POSTS!!
IF YOU HAVE ANY QUESTIONS DO NOT
HESITATE TO CONTACT ME VIA INSTAGRAM
OR EMAIL. I WOULD BE HAPPY TO ANSWER
YOUR QUESTIONS! IF YOU NEED AN
ALTERNATIVE EXERCISE OR MODIFICATION,
DO NOT BE AFRAID TO ASK! I AM HERE TO
HELP YOU!
GOOD LUCK, HAVE FUN, & TRAIN HARD!
XO,
BAILEY
20
GLUTE
GUIDE
GENERAL WARM UP:
THE PURPOSE OF A WARM UP IS TO BOTH
INCREASE YOUR HEART RATE AND TO
ALSO PRIME YOUR BODY FOR THE DAY’S
MOVEMENT. I RECOMMEND STARTING OFF
WITH 5-10 MIN OF CARDIO & THEN MOVING
INTO A MORE SPECIFIC WARMUP BASED
ON THE WORKOUT AHEAD OF YOU. ON
LOWER BODY DAYS, YOU WILL DO GLUTE
ACTIVATION EXERCISES. ON UPPER BODY
DAYS, YOU WILL DO SHOULDER MOBILITY
+ PULL UPS. BELOW I HAVE SOME CARDIO
OPTIONS, GLUTE ACTIVATION EXERCISES,
AND A LINK TO SHOULDER MOBILITY
EXERCISES.
WARMUP OPTIONS – CHOOSE 1:
• 10 MIN INCLINE WALK: SPEED 2.8+;
INCLINE 8+
• 10 MIN ELLYPTICAL – 50% RESISTANCE &
50% INCLINE
• 10 MIN STAIRCLIMBER – LEVEL 5+
• 10 MIN BIKE- 50-75% RESISTANCE
• 10 MIN JOG – SPEED 5+
• 10 MIN JUMP ROPE: 30 SEC ON 30 SEC
OFF X10
GLUTE ACTIVATION OF CHOICE:
CHOOSE EXERCISES THAT WORK FOR
21
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GUIDE
YOU, EACH PERSON IS DIFFERENT SO
MAKE SURE YOU TRY THEM ALL AT SOME
POINT TO SEE WHICH ONES ACTIVATE
YOUR GLUTES THE BEST! DO 3X15-20 REPS
(IF YOU DO NOT HAVE BANDS RIGHT AWAY–
DO WITHOUT, NO WORRIES – JUST DO
YOUR BEST TO GET ONE ASAP)
EXERCISE
IG HASHTAG
BANDED KICKBACKS
#BFBKICKBACKS
BANDED SIDEKICKS
#BFBSIDEKICKS
BANDED CLAM SHELLS
#BFBCLAMSHELLS
BANDED HIP THRUSTS
#BFBBANDHIPTHRUSTS
BANDED FROG PUMPS
#BFBFROGPUMPS
BANDED SQUATS
#BFBBANDEDSQUATS
BANDED SIDE STEPS
#BFBBANDEDSIDESTEPS
BANDED ABDUCTIONS
#BFBBANDABDUCTIONS
BANDED GLUTE BRIDGES
#BFBBANDGLUTEBRIDGES
BANDED REVERSE LUNGES
#BFBBANDREVERSELUNGES
BODYWEIGHT BULGARIAN SPLIT
SQUATS
#BFBBWBULGSPLIT
BANDED FEET ELEVATED GLUTE
BRIDGE
#BFBFEGLUTEBRIDGE
BODYWEIGHT SINGLE LEG HIP
THRUST
#BFBSLHIPTHRUST
BANDED FIRE HYDRANTS
#BFBFIREHYDRANTS
BANDED LYING KICKBACKS
#BFBLYINGKICKBACKS
MY FAVORITE BAND IS THE BLACK GRIPPY
HIP CIRCLE BY MBSLINGSHOT – YOU CAN
USE CODE “BAILEY” TO SAVE $$ ON YOUR
ORDER. THE BOWMAR ONE IS ALSO GREAT
BUT HAS MUCH MORE RESISTANCE. I DO
NOT RECOMMEND THE CHEAP RUBBER
ONES ON AMAZON AS THEY BREAK EASILY
AND SLIP & SLIDE ALL OVER THE PLACE.
CLICK EITHER
LOGO TO CHECK
OUT BANDS
22
GLUTE
GUIDE
SHOULDER MOBILITY EXERCISES:
https://youtu.be/51kVVsOxdiY
REST TIMES:
I WOULD LIKE YOU TO KEEP YOUR REST
TIMES 2-4 MINUTES BETWEEN COMPOUND
MOVEMENT SETS (BENCH, SHOULDER
PRESS, SQUAT, HIP THRUST, DEADLIFT)
& KEEP REST TIME UNDER 60 SECONDS
FOR ACCESSORY MOVEMENT SETS.
THIS WILL ENSURE YOU ARE GETTING
ENOUGH REST BETWEEN YOUR STRENGTH
MOVEMENTS AND KEEPING HEART RATE
UP THROUGHOUT THE REST OF THE
WORKOUT.
YOU CAN USE THIS APP I LOVE TO
KEEP TRACK OF SETS/REPS AND TO
INCORPORATE A TEMPO INTO YOUR LIFTS:
https://www.traincentricapp.com/
EXTRA CARDIO:
ALTHOUGH IT IS NOT NECESSARY, YOU MAY
ADD IN CARDIO SESSIONS IF YOU WOULD
LIKE. IF YOU ARE TRYING TO GAIN MUSCLE,
I WOULDN’T RECOMMEND ADDING ANY
EXTRA CARDIO IN. IF YOU ARE USUALLY
A SEDENTARY PERSON, THEN ADDING
CARDIO IN COULD BE BENEFICIAL FOR YOU
23
GLUTE
GUIDE
FOR BURNING SOME EXTRA CALORIES. IF
YOUR GOAL IS TO LEAN OUT AND LOSE FAT
OR JUST BE ABLE TO EAT A LITTLE MORE,
THEN YOU CAN ADD IN WANT TO ADD IN
10-MIN SESSIONS 2-3X A WEEK, POST
WORKOUT.
24
GLUTE
GUIDE
DAY 1: GLUTE/HAMSTRINGS
DAY 1
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
VIDEO HASHTAG
COMPLETE 5-10 MIN
OF CARDIO + CHOOSE
3-4 GLUTE ACTIVATION
EACH SEPARATE GLUTE
EXERCISES OF YOUR
CHOICE, COMPLETE 2-3 ACTIVATION EXERCISE WILL
BE HASHTAGGED ABOVE
ROUNDS OF 12-20 REPS
OF EACH UNTIL YOU
FEEL WARM & READY TO
GO!
WARMUP
+ GLUTE
ACTIVATION OF
CHOICE
1. BARBELL HIP
4X12 5X10 5X12 6X10
THRUST
WARMUP FIRST USING
LIGHTER WEIGHTS
FOR 2-3 EASY SETS OF
8-10, THEN SLOWLY
INCREASE WEIGHT
UNTIL YOU HIT THE
RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBHIPTHRUST
#BFBSUMORDL
#BFBREVERSELUNGE
2. SUMO RDL
3X12 3X15 4X12 4X15
WARMUP FIRST USING
LIGHTER WEIGHTS
FOR 2-3 EASY SETS
OF 4-6, THEN SLOWLY
INCREASE WEIGHT
UNTIL YOU HIT THE
RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
3A. DB
REVERSE
LUNGE
3x8
3X10
4X8
5X6
EACH EACH EACH EACH
LEG
LEG
LEG
LEG
SLOW & CONTROLLED
3B. DB
BULGARIAN
SPLIT SQUAT
DRIVE THRU HEEL OF
FRONT FOOT – THINK OF
ALL OF YOUR WEIGHT
3X6
3X8
4X10
5X6
ON THE FRONT FOOT
EACH EACH EACH EACH
AND USING YOUR
LEG
LEG
LEG
LEG
HEEL TO DRIVE UP –
SQUEEZING THRU YOUR
GLUTES
3C. DB OR KB
HIP SWINGS
DRIVE THRU WITH YOUR
HEELS AND SQUEEZE
AT THE TOP OF THE
MOVEMENT
#BFBHIPSWING
KEEP BACK
ROUNDED, PULL
WITH HAMSTRINGS
AND GLUTES – SLOW
AND CONTROLLED –
ADD A PLATE FOR A
CHALLENGE.
#BFBBACKEXTENSIONS
EXPLODE ON
CONCENTRIC PORTION,
GO SLOW AND
CONTROLLED ON
ECCENTRIC.
#BFBHAMSTRINGCURLS
4. BACK
EXTENSIONS
3X12 3x15
3x15
4x15
4x12
5x12
3x20 4x20
5. HAMSTRING
3X12 3X15 4X15 4X20
CURL MACHINE
CLICK TO VISIT
@ bodyfitbalancevids
#BFBBULGSPLITSQUAT
25
GLUTE
GUIDE
DAY 2: SHOULDERS/ARMS
DAY 2:
WEEK WEEK WEEK WEEK
1
2
3
4
WARMUP +
SHOULDER
MOBILITY
EXERCISES
OF CHOICE +
2 SETS OF 8
ASSISTED/
UNASSISTED
PULL-UPS
1. BARBELL
STRICT
SHOULDER
PRESS
3A. LATERAL
RAISES
VIDEO HASHTAG
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4
SHOULDER MOBILITY
THERE WILL BE A
EXERCISES OF YOUR
SHOULDER MOBILITY VIDEO
CHOICE, COMPLETE 2-3
ON THE INSTAGRAM PAGE
ROUNDS OF 12-20 REPS
#BFBPULLUPS
OF EACH UNTIL YOU
FEEL WARM & READY TO
GO!
4X10 5X8
WARMUP FIRST USING
LIGHTER WEIGHTS
FOR 2-3 EASY SETS
OF 6-8, THEN SLOWLY
INCREASE WEIGHT
UNTIL YOU HIT THE
RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBSHOULDERPRESS
SLOW & CONTROLLED
#BFBARNOLDPRESS
5X12
FULLY EXTEND AT
THE BOTTOM TO GET
FULL ROM OF THE
MOVEMENT – SQUEEZE
HARD AT TOP
#BFBHAMMERCURL
5X6
THINK “PINKIES” UP –
DO NOT SWING YOUR
BODY; ONLY USE YOUR
DELTS TO RAISE THE
WEIGHT, NO CRAZY
MOMENTUM
#BFBLATERALRAISES
5X10 6X6
2A. DB ARNOLD
4X10 4X12 4X15 5X12
PRESS
2B. DB
HAMMER CURL
NOTES:
4x10
4X12
4X12
3X8
4X15
4X10
7 UPPER HALF REPS, 7
LOWER HALF REPS, 7
3B. 21-METHOD 4
4
4
5
FULL REPS – SLOW AND
DB CURLS
SETS SETS SETS SETS
CONTROLLED – TRY
TO INCREASE WEIGHT
EACH WEEK
4. CABLE
TRICEP
3x20 3x25
STRAIGHT BAR
PUSH DOWNS
4x20 4X25
GET FULL EXTENSION,
DON’T MINIMIZE RANGE
OF MOTION – SQUEEZE
AT THE BOTTOM
#BFB21METHOD
#BFBTRICEPPUSHDOWNS
CLICK TO VISIT
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26
DAY 3: GLUTES/QUAD
DAY 3
WEEK WEEK WEEK WEEK
1
2
3
4
2. FRONT
SQUAT
3A. DB HEELS
ELEVATED
GOBLET SQUAT
VIDEO HASHTAG
COMPLETE 5-10 MIN
OF CARDIO + CHOOSE
3-4 GLUTE ACTIVATION
EACH SEPARATE GLUTE
EXERCISES OF YOUR
CHOICE, COMPLETE 2-3 ACTIVATION EXERCISE WILL
BE HASHTAGGED ABOVE
ROUNDS OF 12-20 REPS
OF EACH UNTIL YOU
FEEL WARM & READY TO
GO!
WARMUP
+ GLUTE
ACTIVATION OF
CHOICE
1A. BARBELL
BACK SQUAT
NOTES:
GLUTE
GUIDE
4X8
5X8
6X5
7X4
3X10 3X12 4X10 4X12
3x12
4X10
4X12
5X12
3X6
3X8
4X6
5X6
3B. DB STEP UP EACH EACH EACH EACH
LEG
LEG
LEG
LEG
WARMUP FIRST USING
LIGHTER WEIGHTS
FOR 2-3 EASY SETS OF
8-10, THEN SLOWLY
INCREASE WEIGHT
UNTIL YOU HIT THE
RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBBACKSQUAT
WARMUP FIRST USING
LIGHTER WEIGHTS
FOR 2-3 EASY SETS
OF 4-6, THEN SLOWLY
INCREASE WEIGHT
UNTIL YOU HIT THE
RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBFRONTSQUAT
ELEVATE HEELS
ON A SMALL PLATE
& GO SLOW AND
CONTROLLED –
KEEPING TENSION IN
LEGS
#BFBHEGOBLETSQUAT
DRIVE THRU
HEEL, SLOW AND
CONTROLLED, TRY NOT
TO BOUNCE OFF THE
GROUND
#BFBSTEPUP
#BFBDBHIPTHRUST
3X15
3x20
4x15
5x15
ADD BANDS ABOVE
KNEES TO MAKE MORE
DIFFICULT – SQUEEZE
AT THE TOP OF THE
MOVEMENT
4A.
3x15
BODYWEIGHT EACH
LUNGE PULSES LEG
4x15
EACH
LEG
4x20
EACH
LEG
4x25
EACH
LEG
SLOW & CONTROLLED –
KEEP GOOD FORM
#BFBBACKEXTENSIONS
3X12
4X10
4X15
4X20
EXPLODE ON WAY UP
(CONCENTRIC) – SLOW
& CONTROLLED ON WAY
DOWN (ECCENTRIC)
#BFBLUNGEPULSES
3C. DB HIP
THRUST
4B. LEG
EXTENSION
MACHINE
CLICK TO VISIT
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27
DAY 4: BACK/CHEST
DAY 4
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
GLUTE
GUIDE
VIDEO HASHTAG
WARMUP +
SHOULDER
MOBILITY
OF CHOICE +
2 SETS OF 8
ASSISTED/
UNASSISTED
PULL-UPS
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4
SHOULDER MOBILITY
EXERCISES OF YOUR
CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS
OF EACH UNTIL YOU FEEL
WARM & READY TO GO!
THERE WILL BE A
SHOULDER MOBILITY
VIDEO ON THE INSTAGRAM
PAGE #BFBPULLUPS
1. BENCH
PRESS
5X10 6X8
WARMUP FIRST USING
LIGHTER WEIGHTS FOR
2-3 EASY SETS OF 8-10,
THEN SLOWLY INCREASE
WEIGHT UNTIL YOU HIT
THE RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBBENCHPRESS
6X6
WARMUP FIRST USING
LIGHTER WEIGHTS FOR
2-3 EASY SETS OF 4-6,
THEN SLOWLY INCREASE
WEIGHT UNTIL YOU HIT
THE RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBBARBELLROW
5X6
KEEP ELBOWS TUCKED,
NOT FLARED OUT –
INCREASE WEIGHTS EACH
WEEK.
#BFBINCLINEPRESS
5X10
THINK OF PULLING
WEIGHTS BACK INTO HIPS
WHEN ROWING, ENGAGE
LATS AND SQUEEZE AT
TOP, GET A BIG STRETCH
ON WAY DOWN.
#BFBCHESTSUPPORTROW
USE A BENCH OR BOX
– THE CLOSER THE
GRIP THE MORE TRICEP
ENGAGEMENT, THE
FURTHER AWAY YOUR
GRIP, THE MORE CHEST.
#BFBINCLINEPUSHUP
WIDE GRIP, THINK ABOUT
PULLING PINKIES DOWN
AND REALLY SQUEEZE
AT BOTTOM & GET A BIG
STRETCH AT THE TOP
#BFBLATPULLDOWNS
4X8
5X8
2. BENT OVER
4X10 5X8
BARBELL ROW
3A. DB INCLINE
PRESS
3B. DB CHEST
SUPPORTED
ROW
3C. INCLINE
PUSH UPS
4. LAT
PULLDOWNS
3x10
3X10
3X8
3x15
3X12
3X12
3x10
4x12
4X8
4X10
4x8
5X5
5x8
3x20 4x20
CLICK TO VISIT
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28
DAY 5: GLUTE/HAMSTRINGS
DAY 5
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
GLUTE
GUIDE
VIDEO HASHTAG
WARMUP
+ GLUTE
ACTIVATION OF
CHOICE
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4 GLUTE
ACTIVATION EXERCISES OF
YOUR CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS OF
EACH UNTIL YOU FEEL WARM &
READY TO GO!
EACH SEPARATE
GLUTE ACTIVATION
EXERCISE WILL BE
HASHTAGGED ABOVE
1. SUMO
DEADLIFTS
WARMUP FIRST USING LIGHTER
WEIGHTS FOR 2-3 EASY
SETS OF 8-10, THEN SLOWLY
INCREASE WEIGHT UNTIL YOU
HIT THE RIGHT WEIGHT FOR
YOUR WORKING SETS. YOUR
WORKING SETS SHOULD BE
HARD – SQUEEZE THOSE
GLUTES!!
#BFBSUMODEADS
3X8
4X6
5X5
6X6
2A. BANDED
BARBELL HIP
THRUST
WARMUP FIRST USING LIGHTER
WEIGHTS FOR 2-3 EASY
SETS OF 4-6, THEN SLOWLY
INCREASE WEIGHT UNTIL YOU
3X15 3X20 4X15 4X20
HIT THE RIGHT WEIGHT FOR
YOUR WORKING SETS. YOUR
WORKING SETS SHOULD BE
HARD!
#BFBHIPTHRUST
2B. B-STANCE
BARBELL HIP
THRUST
TRY TO USE THE SAME WEIGHT
AS YOU ARE USING FOR
BANDED
BARBELL HIP THRUST
3X6
3X8
4X8
4X10
– STAGGER YOUR FEET AND
EACH EACH EACH EACH
USE THE FOOT CLOSEST TO YOU
LEG
LEG
LEG
LEG
TO DRIVE THE WEIGHT UP – AT
FIRST IT MAY BE AWKWARD,
BUT YOU’LL GET USED TO IT!
#BFBBSTANCETHRUST
3A. BARBELL
GOOD
MORNING
3x10
KEEP BACK & CORE TIGHT – GO
AS LOW AS YOU CAN WITHOUT
ARCHING BACK, SQUEEZE WITH
4X12 GLUTES AND HAMMIES ON WAY
UP –KEEP TENSION, DO NOT
FULLY EXTEND HIPS FORWARD
AT TOP.
#BFBGOODMORNING
3B. TOES
ELEVATED DB
RDL
ELEVATE TOES ON PLATE, PUSH
HIPS BACK, KEEP WEIGHTS
CLOSE TO BODY, FEEL STRETCH
3X12 3X15 4X12 4X15
IN HAMMIES AND KEEP
TENSION IN HAMSTRINGS/
GLUTES, DO NOT FULLY EXTEND
HIPS FORWARD AT TOP.
4A. BARBELL
BULGARIAN
SPLIT SQUAT
4B. BANDED
FROG PUMPS
3X12
4X10
3X6
3x8
4x8
4x5
EACH EACH EACH EACH
LEG
LEG
LEG
LEG
3x15
DRIVE THRU HEEL OF FRONT
FOOT – THINK OF ALL OF YOUR
WEIGHT ON THE FRONT FOOT
AND USING YOUR HEEL TO
DRIVE UP – SQUEEZING THRU
YOUR GLUTES.
YES THESE ARE AWKWARD
BUT THEY WORK, ADD IN
3X20 4X15 4x20
WEIGHT FOR AN EVEN GREATER
CHALLENGE.
CLICK TO VISIT
@ bodyfitbalancevids
#BFBTOEDBRDL
#BFBBARBELLBULGSPLIT
#BFBFROGPUMPS
29
GLUTE
GUIDE
PHASE 1ACCOUNTABILITY WORKOUT CHECK-LIST:
PHASE 1 WEEK 1 WEEK 2 WEEK 3 WEEK 4
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
REST
REST
TYPE NOTES HERE:
30
DAY 1: GLUTE/HAMSTRINGS
DAY 1
WEEK WEEK WEEK WEEK
1
2
3
4
5X5
6X5
VIDEO HASHTAG
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4 GLUTE
ACTIVATION EXERCISES OF
YOUR CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS OF
EACH UNTIL YOU FEEL WARM
& READY TO GO!
EACH SEPARATE
GLUTE ACTIVATION
EXERCISE WILL BE
HASHTAGGED ABOVE
5X4
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 8-10, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD! POINT
TOES OUT SLIGHTLY &
SLOWLY LOWER DOWN TO
BOX, DO NOT PLOP!
#BFBWIDEBOXSQUAT
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 4-6, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD!
#BFBHIPTHRUST
WARMUP
+ GLUTE
ACTIVATION
OF CHOICE
1. WIDE
STANCE
4X6
BARBELL BOX
SQUATS
NOTES:
GLUTE
GUIDE
2. BARBELL
HIP THRUST
4X6
HEAVY
5X5
HEAVY
6X6
HEAVY
3X6
+ 3X3
HEAVY
(WORK
UP TO
HEAVY
3A. DB SUMO
DEAD
3X12
3X15
4X15
5X15
SLOW & CONTROLLED
#BFBDBSUMODEAD
3X6
3X8
4X10
5X6
BIG STRETCH ON WAY DOWN
- DRIVE UP – SQUEEZING
THRU YOUR GLUTES
#BFBSINGLELEGRDL
4x20
GET A BIG STRETCH ON WAY
DOWN, DRIVE WITH YOUR
HEELS AND SQUEEZE AT THE
TOP OF THE MOVEMENT –
SLIGHT BEND IN YOUR KNEES
#BFBCABLEPULLTHRU
4x20
KEEP BACK NEUTRAL AND
NOT ARCHED, STAND ON A
BOX IF YOU NEED A GREATER
RANGE OF MOTION
#BFBCABLERDL
3B. DB SINGLE
EACH EACH EACH EACH
LEG RDL
LEG
4A. CABLE
PULL THRU’S
4B. CABLE
RDL
5. SEATED
ABDUCTOR
MACHINE
OR BANDED
ABDUCTIONS
LEG
LEG
3X15 3x20 4x15
3x12
3x15
4x15
LEG
2X20 2X25 3X20 3X25
EXPLODE ON WAY OUT, SLOW
#BFBABDUCTOR
DOWN THE ECCENTRIC PART #BFBBANDABDUCTIONS
ON WAY IN.
CLICK TO VISIT
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PHASE 2: WEEK 5-8
31
GLUTE
GUIDE
DAY 2: SHOULDERS/ARMS
DAY 2
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
VIDEO HASHTAG
WARMUP +
SHOULDER
MOBILITY
EXERCISES
OF CHOICE +
2 SETS OF 8
ASSISTED/
UNASSISTED
PULL-UPS
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4
SHOULDER MOBILITY
EXERCISES OF YOUR
CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS
OF EACH UNTIL YOU
FEEL WARM & READY TO
GO!
THERE WILL BE A
SHOULDER MOBILITY
VIDEO ON THE
INSTAGRAM PAGE
#BFBPULLUPS
1. BARBELL
SEATED
SHOULDER
PRESS
4X8
5X8
WARMUP FIRST USING
LIGHTER WEIGHTS FOR
2-3 EASY SETS OF 6-8,
THEN SLOWLY INCREASE
WEIGHT UNTIL YOU HIT
THE RIGHT WEIGHT FOR
YOUR WORKING SETS.
YOUR WORKING SETS
SHOULD BE HARD!
#BFBSEATSHOULDERPRESS
2A. DB I-T-Y
RAISE
4X8
4X10 4X12 5X10
SLOW & CONTROLLED,
1 REP OF EACH WAY = 1
FULL REP
#BFBITYRAISE
2B. DB
OVERHEAD
TRICEP
EXTENSION
4x8
4X10 4X12 5X12
EACH EACH EACH EACH
ARM ARM ARM ARM
FULLY EXTEND AT THE
TOP TO GET FULL ROM
OF THE MOVEMENT –
SQUEEZE HARD AT TOP
#BFBOHDBTRICEP
ELBOWS OUT, PULL
TOWARDS FORHEAD
#BFBFACEPULL
TRY TO INCREASE
WEIGHT EACH WEEK
– FULL EXTENSION AT
BOTTOM, SQUEEZE AT
TOP
#BFBCABLECURL
3X10 4X10 4X12 5X10
EACH EACH EACH EACH
ARM ARM ARM ARM
SQUEEZE HARD AT
BOTTOM OF MOVEMENT
#BFBSATRICEPEXT
3x20 3x25
GET FULL EXTENSION,
DON’T MINIMIZE RANGE
OF MOTION – SQUEEZE
AT THE BOTTOM – USE
LIGHTER-MODERATE
WEIGHT AS A BURNOUT
#BFBDBSHOULDERPRESS
3A. CABLE FACE
3X12
PULL
4X15
5X10 6X6
4X20
5X15
3B. CABLE
3X10 4X12 4X15 5X12
HAMMER CURL
3C. REVERSE
GRIP SINGLE
ARM TRICEP
EXTENSION
4. DB
SHOULDER
PRESS
4x20 4X25
CLICK TO VISIT
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PHASE 2: WEEK 5-8
32
GLUTE
GUIDE
DAY 3: GLUTE/QUAD
DAY 3
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
VIDEO HASHTAG
WARMUP
+ GLUTE
ACTIVATION
OF CHOICE
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4 GLUTE
ACTIVATION EXERCISES OF
YOUR CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS OF
EACH UNTIL YOU FEEL WARM
& READY TO GO!
EACH SEPARATE
GLUTE ACTIVATION
EXERCISE WILL BE
HASHTAGGED ABOVE
1A. HEELS
ELEVATED
BARBELL
BACK SQUAT
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 8-10, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD!
#BFBHEBACKSQUAT
COMPLETE 1 FULL REP + ½
PULSE AT TOP THIS = 1 REP ADD BANDS ABOVE KNEES
TO MAKE MORE DIFFICULT –
SQUEEZE AT THE TOP OF THE
MOVEMENT
#BFBDBPULSEHIPTHRUST
ELEVATE FRONT FOOT ON
A SMALL PLATE & GO SLOW
AND CONTROLLED – KEEPING
TENSION IN LEGS
#BFBEFFSPLITSQUAT
#BFBDBDEFICITSUMO
2. DB 1 + ½ HIP
THRUST
3A. DB
FRONT FOOT
ELEVATED
SPLIT SQUAT
3B. DB
DEFICIT SUMO
DEAD
4A. NARROW
STANCE
GOBLET
SQUAT
PULSES
4B. SISSY
SQUAT
4X10 4X12 5X10 5X12
4X10
4X12
4X15
4X20
3x8
4X8
4X10
5X6
EACH EACH EACH EACH
LEG
LEG
LEG
LEG
4X10
4X12
5X10
POINT TOES OUT, KEEP
TENSION IN GLUTES, KEEP
BACK NEUTRAL, SQUEEZE
GLUTES
3X10 4x12
4x15
5x15
KEEP TENSION IN LEGS
#BFBNARROWGOBLET
4x15
4x20
SLOW & CONTROLLED – KEEP
GOOD FORM
#BFBSISSYSQUAT
3X10
3x12
4x10
CLICK TO VISIT
@ bodyfitbalancevids
PHASE 2: WEEK 5-8
33
GLUTE
GUIDE
DAY 4: BACK/CHEST
DAY 4
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
VIDEO HASHTAG
WARMUP +
SHOULDER
MOBILITY
OF CHOICE +
2 SETS OF 8
ASSISTED/
UNASSISTED
PULL-UPS
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4
SHOULDER MOBILITY
EXERCISES OF YOUR CHOICE,
COMPLETE 2-3 ROUNDS OF
12-20 REPS OF EACH UNTIL
YOU FEEL WARM & READY TO
GO!
THERE WILL BE A
SHOULDER MOBILITY
VIDEO ON THE
INSTAGRAM PAGE
1. BARBELL
INCLINE
PRESS
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 8-10, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD!
#BFBBBINCLINEPRESS
4X6
5X6
5X8
6X8
2A. SINGLE
ARM ROW
4X12
EACH
ARM
5X10
EACH
ARM
6X8
EACH
ARM
6X10
EACH
ARM
THINK OF PULLING WEIGHT
TO HIP – ENGAGE LATS AND
SQUEEZE AT TOP
#BFBDBSAROW
2B. DB REAR
DELT RAISES
4X10
5X10
6X8
6X10
SLOW & CONTROLLED –
SQUEEZE AT TOP
#BFBREARDELT
3A. DB OR
MACHINE
CHEST FLY
3X8
3X10
3X12
3X15
SLOW ON WAY DOWN
(ECCENTRIC) – EXPLODE ON
WAY UP (CONCENTRIC)
#BFBCHESTFLY
3B. STRAIGHT
ARM
3X10 3X12 3X15 3X20
CABLE LAT
PULLDOWN
THINK OF PULLING WEIGHTS
BACK INTO HIPS WHEN
ROWING, ENGAGE LATS AND
SQUEEZE AT TOP, GET A BIG
STRETCH ON WAY DOWN.
#BFBSTRAIGHTLATPULL
USE A BENCH OR BOX – THE
CLOSER THE GRIP THE MORE
TRICEP ENGAGEMENT, THE
FURTHER AWAY YOUR GRIP,
THE MORE CHEST.
#BFBDECLINEPUSHUP
REALLY SQUEEZE AT
CONTRACTION & GET A BIG
STRETCH IN ON WAY BACK
#BFBSEATEDROW
3C. DECLNE
PUSH UPS
3X6
3x8
4. CABLE
SEATED ROW
3x12
4x10
3x8
3x12
4X15 4x20
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@ bodyfitbalancevids
PHASE 2: WEEK 5-8
34
DAY 5: GLUTE/HAMSTRINGS
DAY 5
WEEK WEEK WEEK WEEK
1
2
3
4
NOTES:
GLUTE
GUIDE
VIDEO HASHTAG
WARMUP
+ GLUTE
ACTIVATION
OF CHOICE
COMPLETE 5-10 MIN OF
CARDIO + CHOOSE 3-4 GLUTE
ACTIVATION EXERCISES OF
YOUR CHOICE, COMPLETE 2-3
ROUNDS OF 12-20 REPS OF
EACH UNTIL YOU FEEL WARM
& READY TO GO!
1. BANDED
BARBELL HIP
THRUST
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 8-10, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
3X20 3X25 4X20 5X20 WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD – SQUEEZE
THOSE GLUTES!! KEEP CHIN
TUCKED & LOOK DOWN AT
KNEES.
2. HEAVY
STIFF LEGGED
DEADLIFTS
WARMUP FIRST USING
LIGHTER WEIGHTS FOR 2-3
EASY SETS OF 4-6, THEN
SLOWLY INCREASE WEIGHT
UNTIL YOU HIT THE RIGHT
WEIGHT FOR YOUR WORKING
SETS. YOUR WORKING SETS
SHOULD BE HARD! SLIGHT
BEND IN KNEES, KEEP BACK
NEUTRAL, SLIGHT ROUNDING
IS OK, NOT FULL ROUNDING.
#BFBSTIFFDEADS
3x6
3X8
4X8
4X10
EACH EACH EACH EACH
LEG
LEG
LEG
LEG
1 SPLIT SQUAT + 1 RDL = 1
REP – DRIVE THRU HEEL &
SQUEEZE GLUTES
#BFBDBBULGRDL
3X6
3X8
4X8
4X10
EACH EACH EACH EACH
LEG
LEG
LEG
LEG
LOAD BAR ONTO SELF LIKE
DOING A FRONT SQUAT,
HOWEVER YOU WILL DO
REVERSE LUNGES, KEEPING
WEIGHT ON FRONT FOOT –
DRIVE THRU HEEL.
#BFBFLREVERSELUNGE
3. DB
BULGARIAN
SPLIT SQUAT
TO SINGLE
LEG RDL
4A. FRONT
LOADED
BARBELL
REVERSE
LUNGES
3X6
3X8
4X8
4X10
EACH SEPARATE
GLUTE ACTIVATION
EXERCISE WILL BE
HASHTAGGED ABOVE
#BFBHIPTHRUST
DRIVE THRU HEEL OF SINGLE
4B. DB SINGLE 3X8
3x10 4x8
4x10
FOOT –SQUEEZING THRU
EACH EACH EACH EACH
LEG HIP
YOUR GLUTES, KEEPING CHIN
LEG
LEG
LEG
LEG
THRUST
#BFBDBSLHIPTHRUST
TUCKED.
5. BANDED REVERSE
HYPEREXTENSIONS
3x15
3X20
4X15
5x20
YES, THESE ARE AWKWARD
BUT THEY WORK. IF YOU
HAVE A REVERSE HYPER
MACHINE, FEEL FREE TO USE
THAT INSTEAD.
#BFBREVERSEHYPER
CLICK TO VISIT
@ bodyfitbalancevids
PHASE 2: WEEK 5-8
35
GLUTE
GUIDE
PHASE 2ACCOUNTABILITY WORKOUT CHECK-LIST:
PHASE 1 WEEK 5 WEEK 6 WEEK 7 WEEK 8
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
REST
REST
TYPE NOTES HERE:
36