Glutes and Hamstrings

Barbell Sumo Deadlift

Barbell Sumo Deadlift

Machine Reverse Hyperextension

Machine Reverse Hyperextension

Cable Pull Through

Cable Pull Through

Barbell Hip Thrust

Barbell Hip Thrust

Machine Seated Leg Curl

Machine Seated Leg Curl

Barbell Sumo Deadlift

Machine Reverse Hyperextension

Cable Pull Through

Barbell Hip Thrust

Machine Seated Leg Curl

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Barbell Romanian Deadlift

Barbell Romanian Deadlift

Machine Laying Leg Curl

Machine Laying Leg Curl

Barbell Deadlift

Barbell Deadlift

Quad Extensions Machine

Quad Extensions Machine

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Barbell Romanian Deadlift

Machine Laying Leg Curl

Barbell Deadlift

Quad Extensions Machine

Dumbbell Stiff Legged Deadlift

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Barbell Deadlifts from Blocks

Barbell Deadlifts from Blocks

Dumbbell Hip Thrust

Dumbbell Hip Thrust

Cable One Legged Kickback

Cable One Legged Kickback

Machine Glute Ham Raise

Machine Glute Ham Raise

Machine Calf Raise

Machine Calf Raise

Barbell Deadlifts from Blocks

Dumbbell Hip Thrust

Cable One Legged Kickback

Machine Glute Ham Raise

Machine Calf Raise

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1				1				1				1				1
2				2				2				2				2
3				3				3				3				3
4				4				4				4				4

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 5 weeks, with 3 workout days per week.

Guidelines

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