Glute Workout Routine

https://youtu.be/QvbpeETBoGg   Cristiano Ronaldo Shows his Workout Routine! Cristiano Ronaldo has finally shown his home workout routine, a full body workout that includes legs, abs, chest, glute, lower back and strength!Cristiano al... youtu.be

... run a four day split routine. Two upper body days, two... it, trust me guys my routine looked nothing like this when ... 20 Now for the actual workout: Incline Barbell Press @ 4... side to side Rubber band glute bridges @ 2 sets x... 15 Now for the real workout of this day: Hamstring curls... sets x 20 Now the workout starts: Lat uulldown mixed grips ... 20 Now for the actual workout to close out the week: ...

...Her Exact Secret Glute Workout Routine (full routine + video) The Bruna Lima Glute Workout Blueprint While...with target isolation volume. The Routine To target the gluteus maximus,...effectively, run through this specialized routine utilizing a controlled tempo and... The Focus: Finishing the workout by locking in the posterior ... reps (Focusing purely on glute contraction rather than lower back ...

The most physically appealing glutes you will ever see (view more)

... into my morning strength training routine. My plans coming up...plans.... Tuesday Before breakfast: Unilateral strength workout 2 x 15 each leg...: 1% Thursday Before breakfast: Core workout 90-sec plank with 20-lb vest... really aggravated the upper hamstring/glute problem I have been having...

So good that workout video

... your glute workout routine look like? Do you have a specific glute day dedicated... leg day with heavy glute emphasis. Here is my routine 4 sets of bodyweight...

... CHEST | SHOULDERS | TRIS • As the routine we all seem to have ... I felt good after my workout. Shoulder calmed down. Looking forward ... don't mind looking at the glute girls TEAM USP (CREEPER’S THOUGHTS) ...

... also did a 10 minute workout. My workout routine in case anyone is interested... energy level) press ups Squats Glute Bridge Plank (shoulder taps, hand...

... also did a 10 minute workout. My workout routine in case anyone is interested... energy level) press ups Squats Glute Bridge Plank (shoulder taps, hand...

I'll have access to a really nice gym that I can use anytime I want come September, but I never know what to actually do in the gym and just end up on the treadmill or stairmaster for an hour. I need a good workout routine that'll give me abs, get rid of back and love handle fat, and grow my glutes! submitted by /u/the_real_pinkiepie to r/TheGirlSurvivalGuide [link] [comments]

29 | 163 cm | 64 kg I started my fitness journey in June 2025 at 76.5 kg and I’m proud to say I’ve stayed consistent enough to turn it into a habit. My main focus has been strength training (as in buhat mabigat haha as an ego lifter). When I started, I did a lot of cardio (up to an hour after workouts) but now I keep things more balanced nalang and focus on maintaining this physique while still pushing myself to improve. I mostly eat whole foods, avoid snacking and choose fruits when I do. No strict diet, just home-cooked meals (thanks, Mom) and moderation. My workout split isn’t strict either. I usually train 4–5x a week, with glutes 2x and back/shoulders 1x depending on how I feel. Still working on lowering my body fat (currently around 28–29%), but I’m happy with the progress so far. If you’re just starting, keep going. One year from now, you’ll be glad you didn’t quit. 🫶🏼 ROUTINE UPDATE: Glutes • Hip Thrusts (150–160 kg) • RDLs (30 kg each hand) • Cable Step-Ups • Glute Hyperextensions Since I only train glutes around 1–2x a week now, I’ve recently added: • Standing Clamshells • Leg Curls • Hip Abductors (yes, I know they’re a bit redundant with clamshells, but I like the extra burn 😆) Back • Assisted Pull-Ups • Lat Pulldowns • Face Pulls • Single-Arm Cable Rows • Cable Pulldowns • Barbell Rows • Seated Cable Rows • Machine Reverse Flyers Shoulders & Triceps • Dumbbell Shoulder Press • Around the Worlds • Lateral Raises • Overhead Press • Cable Tricep Pushdowns • Cable Overhead Tricep Extensions Core • Dead Bugs • Hanging Leg Raises • Decline Leg Raises • Cable Crunches Also, don’t neglect your hip flexors! I just follow some simple hip flexor exercises I find on TikTok haha. They’ve helped a lot with my overall movement and lower-body training. submitted by /u/Inner-Area3121 to r/fitnessph [link] [comments]

5’0” tall, 26yo, I went from 99 lbs to 115 lbs naturally through 3 years of consistency. My training programs throughout the year have always been focused on building muscle mass. My most recent routine before this one was focused on abs, and now my goal is glute development. Over these past three years, the most important factor has been nutrition. I did both bulking and cutting phases. At the moment, I’m not following a specific diet, but I try to keep my meals as clean and balanced as possible. That makes a huge difference, along with hitting my daily protein goals. Drinking plenty of water also makes a big difference. The only supplements I’ve used are protein powder and creatine, nothing else. I can also say that I’ve been fortunate to discover that I have good genetics. I didn’t follow any crazy diets, and I didn’t do extremely intense workouts. What helped me the most was trusting the process. Before I knew it, I had achieved the results I was working toward. Time is going to pass anyway, so try to stay consistent. Consistency is the key to everything. Workout Guidelines Follow the order: A → B → C → D → E If you don’t finish all workouts in a week, continue where you left off the next week. Before each workout: 1 warm-up set (15–20 reps) of the first exercise with light weight. Cardio: Lower body: 20 min Upper body: 30 min Rest days: 40–50 min Weekly Split Mon, Tue, Wed: Train Thu: Rest + cardio + abs Fri, Sat: Train Sun: Rest Workout A – Glutes Plank — 4x50 sec Cable Glute Kickback — 1x12, 2x10, 1x8 Hip Abductor Machine — 4x(10+10) Bulgarian Split Squat (Smith) — 1x12, 2x10, 1x8 Hip Thrust — 1x12, 1x10, 2x8 Calf Raises — 4x15 Workout B – Chest, Back & Triceps Scissor Kicks — 4x30 sec Pec Deck — 1x15, 1x12, 2x10 Wide-Grip Lat Pulldown — 1x15, 1x12, 2x10 Close-Grip Triangle Pulldown — 1x12, 1x10, 2x8 Bent-Over Row — 1x12, 1x10, 2x8 High Cable Row — 1x12, 1x10, 1x8 Triceps Pushdown — 1x12, 1x10, 2x8 Workout C – Quads & Glutes Leg Extension — 1x20, 1x12, 1x10, 2x8 Smith Squat — 1x12, 1x10, 2x8 45° Leg Press — 1x12, 1x10, 2x8 Walking Lunges — 1x12, 1x10, 1x8/leg Hip Abductor Machine — 1x12, 1x10, 2x8 Workout D – Shoulders, Biceps & Triceps Dumbbell Shoulder Press — 1x12, 1x10, 2x8 Dumbbell Lateral Raise — 1x12, 1x10, 2x8 Barbell Front Raise — 1x12, 1x10, 2x8 Cable Biceps Curl — 1x12, 1x10, 2x8 Dumbbell Skull Crusher — 1x12, 1x10, 2x8 Single-Arm Triceps Extension — 1x12, 1x10, 2x8 Workout E – Hamstrings & Glutes Standing Leg Curl — 1x15, 1x12, 2x10 Seated Leg Curl — 1x12, 1x10, 2x8 Romanian Deadlift (Stiff) — 1x12, 1x10, 2x8 Rear Cable Hip Abduction — 1x12, 1x10, 2x8 Sumo Squat — 1x12, 1x10, 2x8 submitted by /u/Softspiritysoul27 to r/PetiteFitness [link] [comments]

I'm 19, new to working out, I'm on the leaner side already and if I flex I can see my top 2 abs, my goal is to get flatter tummy, faint six pack without flexing, and rounder butt shape, I'm not looking to bulk or anything just trying to get a slimmer fit looking body. I aim to get at least around 70g of protein a day, here's my workout routine: WORKOUT ROUITINE CORE: Dead Bug-3sets X 10 reps each side Hollow Body Hold-3sets x 20-30 secs 3.BicycleCrunches-3 sets x12 slow reps Side Plank Hip Dips-3sets X10 each side GLUTES: 1.Hip Thrusts-4sets X15 reps Good Mornings-3sets X15 reps 3.Curtsy Lunge-3sets X10 each side Fire Hydrants-3sets X 15 each side Donkey Kicks-3 sets X15 each side Frog Pumps-3sets X20 Reps STRETCHING: Cat-Cow-2mins Child's Pose-30-60secs Seated Butterfly Stretch-30secst each side Standing side Stretch-30secs Xeach side 3/4X a week (or every other day) submitted by /u/Skeleton230 to r/workout [link] [comments]

Hi, I'll be starting to work out for the first time at Planet Fitness, and I was looking for some feedback on my current routine I have planned out. I don't want to spend more than an hour lifting, to leave time for cardio. I may be able to spend 75 minutes on lifting, at most. Thank you! Monday - Upper A Superset: Chest Press Machine 3x8-10 / Lat Pulldown 3x8-12 Superset: Seated Row 3x8-12 / Shoulder Press Machine 3x8-12 Superset: Triceps Pushdown 2x10-15 / Biceps Curl Machine 2x10-15 Tuesday - Lower A Leg Press 3x8-12 Superset: Leg Curl Machine 3x10-15 / Leg Extension Machine 3x10-15 Superset: Standing Calf Raise Machine 3x12-20 / Ab Crunch Machine 3x12-20 Glute Kickback Machine 2x12-15 Wednesday - Rest Light Cardio (Optional) Thursday - Upper B Superset: Incline Chest Press Machine 3x8-12 / Lat Pulldown 3x8-12 Superset: Chest-Supported Row Machine 3x8-12 / Lateral Raise Machine 3x12-15 Superset: Triceps Extension Machine/Cable - 2x10-15 Biceps Curl Machine - 2x10-15 Friday - Lower B Leg Press 3x10-12 Superset: Leg Curl Machine 3x10-15 / Leg Extension Machine 3x10-15 Superset: Hip Abductor Machine 3x12-20 / Standing Calf Raise Machine 3x12-20 Ab Crunch Machine 3x12-20 submitted by /u/No_Tomatillo_1612 to r/PlanetFitnessMembers [link] [comments]

Hi all. I just started being really consistent with going to the gym this month. I used to only do home workouts around 2 years back with just a 5lb dumbbell. The "full body" workout was my attempt to try to find "gym machine" equivalents based on a friend's full body routine recommendation for me(3rd pic) during my home workout era. Although I find it hard to commit with a full body workout cuz its very tiring, so I found this upper/lower/upper/lower routine which I'm far more committed to. Although I'm not sure if its effective, I haven't measured inbody again but I was 54kg when I started with 13.7% body fat but I try to hit my protein goals and upping my calorie intake(although I think its around 1400-1800). I started adding heavier weights now compared to when I started, especially for the lower body focus cuz I also run and started playing pickleball/tennis, so my goal is to build a stronger lower body(glutes/quads (and also look hot ofc lol). Also Ik its a split but I do like upper rest lower rest, I work the night shift so I feel like I need more rest? I usually get 6-8 hours. Any comments/suggestions please? Are some of my workouts "redundant" also is it best to try upper/lower/fullbody compared to current routine Edit: I get that the workouts are too much, it’s been established by several users now, would’ve liked more specific advice like which workouts are redundant or recommend a specific workout for a specific muscle group submitted by /u/Outrageous-Worth-286 to r/PHitness [link] [comments]

Hello everyone, I just recently started going to gym about 2 days ago. I am a complete beginner and I aim to go 3-4 times a week. My goal is to weight loss and to become toner. I am 168cm /60kg, however i started following my friend's routine because im so lost on what to do for my exercises . I did try to research but I am completely overwhelmed by the amount of information online on what to do for my gym workout routine as theres so many exercises that are avaliable out there 🥲. Currently my gym plan now is this (3 - 4 sets of 8-10 reps per exercise): Back and abs - machine crunch - cable rows - lat pull down Glutes-focused - RDLs (dumbells) - Bulgarian split squats (dumbells) - hip thrust - hip abductor Legs : - barbell squats - leg press - machine leg curl - machine leg extension - seated calf raises Arms: - machine shoulder press - machine bicep curl - lateral raises (cable) - hammer curl (cable) - triceps extensions (both machine and cable) I usually end my workout with treadmill incline walk or running for 30 mins!! Any tips or suggestions for improvements to my workout routine will be greatly appreciated as I am a complete beginner 🥺 thank you!! submitted by /u/Ok_Meeting4729 to r/beginnerfitness [link] [comments]

Hello, it’s honestly been a while since I’ve exercised. The last time I did was back in the late 2010’s. I was in my mid 20’s. Now I’m 34f and life happened, went through the trenches after experiencing two of my deepest losses and practically losing myself. I’m not going to lie, even though I hate admitting it because of how it can sometimes be perceived, I’ve been depressed, overly anxious, and just hit rock bottom. I can’t go any lower and I want to heal. It is evident that my lack of energy and motivation stems from a multitude of things, but the specific one being my diet. I’ve been eating my feelings away and then not eating at all. I’ve been making changes in that now however, I also need to work on my physical health as well. I feel like a rookie and so far behind, but I’m not unfamiliar to fitness even though it feels foreign at times. Anyway, I was sent a workout video from an IG account that was titled Upper Body Days (2/2) Back & Biceps. I began writing down the different workouts from the same account, such as Upper Body Days, Leg Days, Full Leg Day, Glutes, Quads & Hamstrings, Back + Biceps, Back, and Abs. However, the only issue was that these videos are not specific in the captions which makes it a bit challenging to create a routine even after trying to organize it all. I wish I was able to post a photo of the workouts I've written but I'll just type them out here. These were all from the same account on IG of the video that was sent to me: Upper Body Days (1/2) *note: the reps were not included in this video, I had to google them shoulder press 3x10-12 lateral raises 3x15 cable rear delt fly 3x12 tricep extensions 3x8-10 Upper Body Days (2/2) Back & Biceps lat pulldowns 3x10 reverse grip 3x10 single arm rows 3x10 t bar rows 3x8 preacher curls 3x8 hammer curls 3x10 Upper Body Day bicep curl 4x10 bent row 4x12 shoulder press 3x12 pull ups 3x8 push ups 3x6 Back bent over rows 3x10 lat pulldowns 3x10 cable rows 3x10 incline dumbbell row 3x12 Abs toe taps x20 dead bugs x20 crunches x15 plank cross crunch x20 30 sec plank *repeat 3x* Leg Day (Note: There are SO many for lower body so I apologize if it's super long and a lot.) heel elevated squats 10,8,8,6 leg press 3x10 leg extensions 12,10,10 rdls 3x10 hamstring curl 10,10,8 Leg Day - 4 exercises squats 3x10 rdls 3x10 reverse lunges 3x12 goblet squats 3x12 Full Leg Day - 1 hip thrust 3x10 leg press 3x10 rdls 3x12 hamstring curl 3 x till failure leg extensions 3x till failure Full Leg Day - 2 hip/leg press 3x10 hip thrust 3x10 rdls 3x10 leg extensions 3x12 leg curls 3x till failure Quad Day heel elevated squats 3x10 leg press 3x10 leg extensions 10,10,8,6 goblet squats 3x12 Quads & Hamstrings - 1 heel elevated squats 3x10 leg press 3x10 leg extensions 3x12 leg curls 3x10 calve raises 3x till failure Quads & Hamstrings - 2 heel elevated squats 3x10 leg press 3x10 leg extensions 3x10 rdls 3x10 hamstring curl 3x8 Quads & Hamstrings - 3 elevated squats 3x10 leg press 3x10 leg extensions 3x8 "Quad finisher" goblet squats 3x till failure rdls 3x10 hamstring curl 3x10 calve raises 3x12 Glutes - 1 hip thrust 12,10,10,8 bulgarian split squats 3x10 step ups 3x10 rdls 3x10 Glutes - 2 hip thrust 3x10 bulgarian split squats 3x10 rdls 3x8 kickbakcs 3x till failure Glutes - 3 glute extensions 3x10 hip thrust 3x10 bulgarian split squats 3x10 rdls 3x10 step ups 3x12 calve raises 3x10 To be honest, I have no idea how to create a workout routine using these workouts. I’ve tried looking online but there is SO MUCH that I end up feeling overwhelmed. I’m not sure if what I’ve written down will hit all the areas I want to improve (my entire body lol) or I'm probably overthinking it all. I’m open to suggestions, words of advice, anything that could help. Thank you for your time and patience. submitted by /u/itsbambi92 to r/workout [link] [comments]

I’ve been going to the gym for about two months now. Would appreciate some guidance. Here’s the workout I follow so far. Monday- Push HEAVY 3x5-8 bench press 3x6-8 incline DB 3x10-12 Weighted dips 3x5-8 tricep push downs 3x8 Shoulder press 3x12-15 lateral raises —- Tuesday- Pull HEAVY 3x5-8 pull ups (assisted) 3x6-8 wide& close grip rows 2x8-12 lat pulldown 3x8-12 preacher curls/ reverse (for forearm) 2x10-12 cable hammer curls 3x12-15 rear delt flys 2x back extensions to failure — Wednesday- legs & abs Squat — 3×6–8 RDL — 2×4–6 Leg Press — 2×8 Leg Extension — 3×5–8 Lying Leg Curl — 3×5–8 Hip Thrust — 3×8–10 Calf Raises — 3×10–12 Abductors — 3×8–10 Thursday- Upper 3x6-8 Incline DB 3x6-8 pec deck 3x6-8 shoulder press 3x5-8 lat pulldown 3x6-8 tbar row (wide grip rows) 3x6-8 tricep push downs (rope) 4x8-12 preacher curls/forearm 3x10-12 lateral raises Friday- active rest day (cardio & abs) Saturday- Full Rest (light walking) Sun- Legs Hack Squat — 3×8–10 RDLs — 4×4–6 Leg Press — 3×10-12 Hip Thrust / Glute Bridge — 3×10–12 Leg Extensions — 4×12-15 Lying Leg Curls — 3×12-15 Calf Raises — 3×12-15 Abductors — 4×12-15 Abs (machine crunch, hanging leg, obliques, ab wheel) submitted by /u/RevolutionaryTwo9006 to r/workout [link] [comments]

Howdy, cuties! I'm gonna deal with the big thing right out of the gate - ignore my thighs, they only look like that 'cause it's the day after leg day and I've got a crazy pump going. ┐(￣ヘ￣)┌ Yeesh, my rhythm got all messed up in the second half of last week and the first half of this week. I had a bunch of nights of bad sleep in a row, so I was going to bed way earlier than usual to make up for it and waking up super sleepy, so my routine got thrown off because I was just totally out of energy. That's why this post's a lil bit late - relative to my routine, it's right after my first leg day of the week, which got pushed back a day. I'm gonna reset this weekend and get back on track, I prommy. However, my week's been pretty fun overall! I saw Lost in Translation for the first time a few days ago, and just before making this post, I saw Reservoir Dogs for the first time too. Both of them were absolutely fantastic movies, but for very different reasons. Honestly, I'd recommend Lost in Translation more; it's probably a lot more appealing to general audiences. I don't have too much to say today... I'm really tired ૮꒰っ˕ -｡꒱ა As always, have fun and stay safe out there, cuties! submitted by /u/PlentyFlan21 to r/FemboyGuidance [link] [comments]

Hi all! I was wondering what the best workouts/routines would be to achieve larger glutes and quads. Also, how much cardio in relation to weight training? I really want to grow my glutes and quads and to be consistent this summer. I want to slightly build my biceps and keep my stomach flat/toned, but my main focus currently is building my glutes and thighs. For reference, I’m about 5’10 and 138 lbs as a female. I’m currently skinny/average with very little belly fat. I have the most fat in my upper arms/biceps and thighs, as that’s where it naturally flows when I gain any weight. Thank you so much for any recommendations! submitted by /u/literallyjusteva to r/workout [link] [comments]

2nd pic is the before. My routine has been posted previously. I increased my hip thrusts to 20kg at the moment. I know its not heavy enough but im doing it progressively, i started out from 10. submitted by /u/Intrepid_Suspect9113 to r/glutejourney [link] [comments]

Heyo, cuties! Today marks two whole months of consistent exercise! ٩(ˊᗜˋ*)و ♡ I kinda can't believe it, to be honest... if you asked me about being this scrupulous about fitness a year or two ago, I would've totally blown you off. At that point, I just figured in my head that fitness wasn't for me and that I'd spend my whole life overweight and out of shape, and now I've gone down 2 whole belt sizes! Unfortunately, today's photos are kinda low-effort, so they're kinda underwhelming... I've got a busy night tonight tho, so I didn't have time to get all cute and posed. I'm even writing this post in kind of a rush. Also, as a bonus, I finally got around to making an actual list of my exercise routine, which is tacked on at the end. If anyone has any questions, comments, concerns, or just stuff they wanna share, feel free! Be it about exercise, diet, fashion, or whatever, I'm always happy to talk. As always, stay safe out there, cuties! Here's to the next two months ^__^ submitted by /u/PlentyFlan21 to r/FemboyGuidance [link] [comments]

This has been my current routine for the past 8 weeks, I’ve seen some good gains and has helped me build some muscle and also lose fat, but was wondering if I should just keep going at it or switch it up completely? Also anything im missing or something that I’m doing that I should cut. Monday — Chest + Triceps Bench Press Incline Bench Press Cable Chest Fly (high-to-low) Cable Chest Fly (low-to-high / upper chest) Cable Tricep Rope Pushdown Cable Overhead Tricep Extension Close-Grip Bench Press ⸻ Tuesday — Back + Biceps Cable Lat Pulldown Cable Seated Row Single-Arm Cable Row Cable Straight-Arm Pulldown Cable Bicep Curl Cable Hammer Curl Cable Reverse-Grip Curl ⸻ Wednesday — Legs Back Squat Front Squat Cable Leg Extensions Walking Lunges Cable Hip Adduction Barbell Bulgarian Split Squat ⸻ Thursday — Shoulders + Abs Barbell Overhead Press Cable Lateral Raises Cable Face Pulls Cable Front Raise Cable Rear Delt Fly (cross-cable) Cable Woodchoppers Cable Crunches ⸻ Friday — Back + Arms Cable Low Row Cable Reverse Fly Cable Wide-Grip Row Cable Preacher Curl (using bench) Cable Tricep Kickbacks Cable Rope Hammer Curl Cable Overhead Rope Tricep Extension ⸻ Saturday — Legs Romanian Deadlift (RDL) Barbell Hip Thrust Cable Hamstring Curl Cable Glute Kickback Calf Raises Barbell Cable Pull-Throughs submitted by /u/Outlaw7007 to r/workout [link] [comments]

Goals and constraints: 31F, goals are glutes, shoulders, and posture. I've tried different programs (most recently was Strong Curves and Stronger by the Day) and have found that I like specific exercises and have to have those in my routine for motivation. In order to keep myself going to the gym I decided to try and come up with my own routine using the exercises i like. But because of that, it is long. It takes 1.5 hours but I only go 3 days a week so overall it's not a lot of time during the week. I've made sure to not do any overlapping or redundant exercises. I can only find the time to go 3x a week right now so a full body split makes the most sense to me right now so i can hit each muscle group multiple times. Background: 31F with desk job. I've used Stronger by the Day, Strong Curves, Fitbod app, and have been on and off with Classpass for local studios. I had good results will all but i continued to get bored and only felt motivated on the days it had my favorite exercises on. Diet and recovery: vegetarian diet and always working on getting more protein (i don't count cals or macros), no alcohol, i have a desk job so i am working on getting 10k steps a day outside of that, sleep is good and don't stay up late Routine: 3x12, i keep the same weight to where i'm struggling to do the last two reps but can still do them, when i feel like doing 10-12 reps is too easy i will raise my weight for the 2nd and/or 3rd set and then increase the weight overall the next workout day. i prefer higher reps and less weight. Program Details: I deload once a month on the week of my period. On those days I will only do low weight compound moves. Or if needed I will only focus on walking. I'm really good about listening to my body. I focused on taking exercises that hit different parts of each muscle group (ex. hitting different parts of the shoulder) and took all the things i learned from Strong Curves and Stronger by the Day while also focusing on my goals. Back squats RDL Superset: Hip thrust Dumbbell bent over row Superset: Front raise Face pull Lateral raise Lat pulldown Superset: Dumbbell bench press Dumbbell incline bench press Hip abduction Back extension submitted by /u/bittsweet to r/xxfitness [link] [comments]

Hello mga pre. Sorry if may nakapagtanong na dito pero di ko mahanap eh. Do you also work your glutes out? Not to be sexist pero medyo nahihiya ako mag glutes workout kasi usually mga babae gumagawa nito. Kung oo, pwede mo macopy glutes routine nyo? Salamat submitted by /u/anonymous_alpha_mind to r/fitnessph [link] [comments]

Those of you that workout. Has your normal routine been getting harder the older you get?. Less gains, more pains? submitted by /u/Lunar-Havoc to r/Xennials [link] [comments]

I’m a 34-year-old female, 5’10” and 115 lbs. I typically consume around 1,200–1,500 calories per day, aiming for 100–115 grams of protein, though I sometimes struggle to meet that goal. My current routine includes 4–5 workout sessions per week focused on sculpt yoga, and I’ve recently started incorporating weight training twice a week. Despite this, I still feel like my glutes haven’t developed much. What adjustments should I make to see better results? submitted by /u/lilbrownmutt to r/fit [link] [comments]

I'm very happy about my progress and I would like to show you my routine so we can discuss if there are some exercises that I should change or that I could add. Leg day 1: hip thrust - hack squad - leg press - Leg curl - Abducction Leg day 2: hip thrust - RDL - leg press - leg extension - kickback Upper body day: Bench press - pulldown - Row - Biceps curl - Militar press - Triceps extensions - lat raises. Yep, my upper body day is all over the place, so I need extra help with that :") PLEASE DON'T DM ME ANY WEIRD THING, I'M NOT INTERESTED Please don't call me fat or leave comments trying to be funny saying I need to try "fork put downs". I have already received lots of comments like that and I'm not interested in losing weight. I finally let my ED behaviours in the past and I'm FINALLY healthy (said by my doctor) and I wanted to celebrate that, not to receive mean coments. submitted by /u/Diother_Lu to r/workouts [link] [comments]

Introduction Welcome to the Glute Journey: A Beginner-Friendly Guide to Building Strong Glutes! In this guide, we’ll cover a variety of important topics to help you on your journey to stronger, more sculpted glutes. You’ll learn about the anatomy of the glutes, the science of muscle growth, how to perfect your form in key movements to target your glutes effectively, and how to structure a workout plan that fits your goals. Whether you're just starting or looking to refine your technique, this guide will set you on the right path to success! Why Growing Glutes Matter? There's a number of reasons why growing your glutes matter. Better Posture: Your glutes and pelvis are best friends. The glutes help stabilize the pelvis and support your lower back. Injury Prevention: Growing your glutes help prevent injuries in the knees, hips, and your lower back. Enhanced Mobility: Strengthening the glutes improves hip mobility. This is why you're able to sit, squat, bending, and more Core Support: The glutes work with your core muscles to stabilize your body when it comes to doing dynamic movements Improving Everyday Life: Overall, without strong glutes you wouldn't be able to do everyday life activities like walking, bending over, carrying objects and groceries. Understanding Glute Anatomy https://preview.redd.it/34zldojepo3e1.jpg?width=2386&format=pjpg&auto=webp&s=6e7dec78191722040cec37d14a628d3fc7abdc7b Gluteus Maximus The largest gluteal muscle in your glutes. This is the primary muscle that gives your buttocks its shape. it is the main extensor of the thigh and assists with lateral rotation. However, it is only used when force is required, such as running or climbing Gluteus Medius This muscle group is between the gluteus maximus and the minimus. It stabilizes the pelvis during everyday activities. Gluteus Minimus This is one of the deepest muscles in the glutes. It stabilizes the pelvis during everyday activities. https://preview.redd.it/y0fqezvgpo3e1.jpg?width=325&format=pjpg&auto=webp&s=9c23ddcdcd44a9c19c84a7db17f4718d7bc0d94b Piriformis, Gemelli, Quadratus Femoris, and Obturator Internus are all deep muscles in the glutes Muscle Growth In order to grow muscle. you have to abuse it.....(not literally guys or maybe). Muscles grow under extreme amount of stress. When weight training, you're tearing the muscle microfibers and in order to repair them you have to eat protein, carbs, and your calories. Can't forget the most important part. REST. Now we will be breaking down what contributes to muscle growth. 1. Resistance Training (Mechanical Tension) Key Factor: Applying stress to muscles through weightlifting or resistance exercises. Progressive Overload: Gradually increasing the weight, reps, or intensity over time to challenge your muscles continuously. Exercise Variety: Compound movements (e.g., squats, Bulgarians, RDLS) for overall growth and isolation exercises (e.g., b stance RDLS, s, kickbacks) for targeting specific muscles. 2. Sufficient Nutrition Protein: Provides the amino acids necessary for muscle repair and growth. Aim for about 0.7–1.0 grams per pound of body weight per day. Caloric Surplus: Consuming more calories than you burn supports muscle building, as it provides the energy required for repair and growth. Carbohydrates and Fats: Carbs fuel your workouts and recovery, while healthy fats support hormone production. 3. Recovery and Rest Sleep: During deep sleep, your body releases growth hormone, which aids in muscle repair. Rest Days: Muscles grow during recovery, not during the workout itself. Overtraining can hinder growth. Active Recovery: Light activities, stretching, or yoga can help improve blood flow without overloading the muscles. 5. Volume, Intensity, and Frequency Training Volume: Total weight lifted (sets × reps × load). Higher volume promotes growth if recovery is adequate. Intensity: The amount of weight lifted in relation to your one-rep max. Training with moderate to heavy weights (8-12 reps) is ideal for hypertrophy. Frequency: Training each muscle group 2-3 times per week allows for sufficient stimulus and recovery. 6. Muscle Damage Controlled muscle damage from resistance training causes microscopic tears in the muscle fibers. During recovery, the body repairs these fibers, making them stronger and thicker. 7. Metabolic Stress The "pump" feeling during high-rep training creates an environment that encourages muscle growth through cellular swelling and metabolite accumulation. 8. Consistency Regular training, proper nutrition, and adequate rest over weeks and months lead to measurable muscle growth. Glute-Building Exercises We will be going over the compound and isolation movements that contributes to glute growth, and form tips. Please know that some of the exercises shown below doesn't need to be done with barbells. You can use dumbbells or objects around the house. Bulgarian Split Squats (compound) https://preview.redd.it/jas7pm2jpo3e1.jpg?width=418&format=pjpg&auto=webp&s=3f49cad7e8930426a59a5293fcc2951bd4c77a71 Form: Bulgarin Split Squat Form Glutes Sumo Squats (compound) https://preview.redd.it/nbko6spkpo3e1.jpg?width=431&format=pjpg&auto=webp&s=c64cf4a547e1d6187b2ee1a0bfc8a4933278c626 Form: Sumo Squat Form Hip Thrust (compound) https://preview.redd.it/jg4zucmmpo3e1.jpg?width=414&format=pjpg&auto=webp&s=9074201aed74513245ec6368d5425349d89d2e45 Form: Hip Thrust Form Step Ups (compound) https://preview.redd.it/d8exa78rqo3e1.jpg?width=640&format=pjpg&auto=webp&s=529ae3646bf29ef7b4c21fa102234086942e7458 Form: Step Ups Form RDLS (compound) https://preview.redd.it/4fthcjsyro3e1.jpg?width=352&format=pjpg&auto=webp&s=c42924dc035b3786de234db71eb00b48d0a71026 Form: RDL Form Step Back Lunges (compound) https://preview.redd.it/snpy2uh0wo3e1.jpg?width=1068&format=pjpg&auto=webp&s=1dc437145336f092c2d9356dabe51c48bb7d863b Form: Reverse Lunges KAS Glute Bridges (isolation) https://preview.redd.it/p7dcxnhfto3e1.jpg?width=474&format=pjpg&auto=webp&s=93c53f9a5f5c6263d136ade079c5fdc5363d1a44 Form: KAS Glute Form B Stance RDL (isolation) https://preview.redd.it/hzmzszxvto3e1.jpg?width=474&format=pjpg&auto=webp&s=591209c5799d157204aacb02f233338321fd44e4 Form: B Stance RDL Form Kickbacks (isolation) https://preview.redd.it/419oskx7uo3e1.jpg?width=1920&format=pjpg&auto=webp&s=2009204aafe915ce318e12d3f53c80875f1429ad Form: Kickbacks Sidekicks (isolation) https://preview.redd.it/v19jarw1vo3e1.jpg?width=474&format=pjpg&auto=webp&s=d363bc8fa2f2da387c0bf20c755ef67454080fbd Form: Sidekicks Hip Abductions (isolation) https://preview.redd.it/0n3h7u9jvo3e1.jpg?width=452&format=pjpg&auto=webp&s=beedc65fdd0110713f6e255b9555f95557d192eb Form: Hip Abduction Form How To Structure Your Workout Plan Structuring a workout plan that fits your schedule and includes proper rest is crucial for maximizing glute growth and overall fitness progress. When it comes to building your glutes, balance between training and rest is key. Muscles grow during recovery, so allowing adequate rest days ensures you're not overtraining while giving your glutes time to rebuild stronger. You should always have at least 2-3compound movements and 2 isolation movements in your workout plan. There needs to be a lunge, unilateral, Thrust, Abduction, Isolation, and squat movements. Compounds come first and Isolation last. Frequency You should train your glutes 2 days per week with at least 1–2 days of rest between sessions. This allows your muscles to recover while still being challenged consistently. Example: Glutes- Monday & Wednesday or Monday & Thursday. As long there's a REST period between the days How Much Volume Do I Start With? Start Light, Focus on Form As a beginner, building a strong foundation is essential for long-term success. You don’t need to go heavy right away. In fact, starting with body weight or light weights (like 5lb dumbbells) is ideal. Why Form Is Key Your form is the most critical aspect of any exercise, whether you're lifting heavy or light. Proper technique: Prevents Injuries: Correct form minimizes strain on your joints and muscles. Maximizes Effectiveness: Good form ensures you’re targeting the right muscles (like your glutes). Builds Confidence: Learning the right way early on sets you up for success as you progress to heavier weights. Sets, Reps, and Volume for Beginners To build strength while maintaining focus on form, start with manageable volume: Reps: 12 repetitions per set. Sets: 3–4 sets per exercise. Rest: Take 60–90 seconds between sets. Weight: Stick with light weight (or body weight) until you’re confident with your form. Warm-Up with Dynamic Stretches Dynamic stretching prepares your body for movement, improves flexibility, and helps prevent injuries. Examples: Leg Swings: 10–12 per leg. Lunges with a Twist: 10 reps per leg. Hip Circles: 8–10 rotations per direction. Key Reminders Go Slow: Focus on controlled movements rather than speed. Feel the Muscle Work: Mind-muscle connection is essential—make sure you feel your glutes engaging. Rest Days: Allow at least 1–2 days between glute-focused workouts for recovery MOST OF ALL. Engage your core with any movement you do Nutrition For Glute Growth Nutrition is the most important factor in building muscle, including your glutes. Without the right fuel, your body cannot repair and grow the muscle fibers you break down during workouts. While I’m not a nutritionist and cannot provide a specific meal plan, I can recommend nutrient-dense foods that support muscle growth. 1. Protein: The Building Block of Muscle Protein is essential for repairing and rebuilding muscle tissue. Aim for high-quality protein sources, such as: Lean Meats: Chicken breast, turkey, lean beef. Fish: Salmon, tuna, cod (rich in omega-3s and protein). Plant-Based Options: Tofu, tempeh, edamame, lentils, chickpeas. Eggs: A complete protein source packed with essential amino acids. Dairy: Greek yogurt, cottage cheese, milk. Protein Powders: Whey, casein, or plant-based powders for convenience. 2. Carbohydrates: Fuel for Energy Carbs provide energy for your workouts and recovery. Focus on complex carbs to maintain energy levels: Whole Grains: Brown rice, quinoa, oats, whole-wheat bread. Root Vegetables: Sweet potatoes, potatoes, carrots. Fruits: Bananas, berries, apples, oranges (great pre/post-workout). Legumes: Beans, lentils, and peas are high in both carbs and protein. 3. Healthy Fats: Essential for Hormonal Health Fats support hormone regulation, which is crucial for muscle growth and overall health. Avocados: A great source of monounsaturated fats. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds. Fatty Fish: Salmon, mackerel, sardines (also rich in omega-3s). Oils: Olive oil, coconut oil, or avocado oil for cooking. . Micronutrients: The Unsung Heroes Vitamins and minerals play a vital role in muscle function and recovery. Calcium: Found in dairy, leafy greens, and fortified plant-based milks. Iron: Essential for oxygen transport; found in red meat, spinach, and legumes. Magnesium: Supports muscle function; found in nuts, seeds, and leafy greens. Vitamin C: Helps with collagen production for connective tissues; found in citrus fruits and bell peppers. 5. Hydration: Don’t Forget Water Staying hydrated is crucial for muscle performance and recovery. Conclusion: Build the Glutes You’ve Always Wanted That wraps up this beginner glute guide! By following the tips, exercises, and nutrition suggestions outlined here, you'll be well on your way to building stronger, sculpted glutes while improving your overall fitness. Remember: consistency, patience, and proper form are your best friends on this journey. Focus on small, steady progress, and don’t forget to listen to your body along the way. Thank you for taking the time to read this guide. I hope you found it helpful and feel motivated to start (or continue) your glute-building journey! Good luck, and happy training! 💪🍑 submitted by /u/CharacterAttitude93 to r/glutejourney [link] [comments]

I have what I feel like is a pretty basic routine currently, but I’m not seeing much from it. I guess I’ll lay out my goals first: Upper body Functional goal: pull ups (I can almost do one) Aesthetic goal: front delts (to make that bicep pose look better because mine are FLAT!) Lower body Functional goal: squat 135lbs which is also my body weight, and deadlift 225lbs. Aesthetic goal: bigger glutes and thighs—this seems to have plateaued for me. Haven’t gained any size in 6 months despite going from maybe 1-2 leg days a week up to 3 a couple months ago. Background: I’ve been going to the gym seriously for about 10 months. I got a lot of size initially, which I gained back from years ago when I trained legs. I do 1-2 rest days between legs and go to 0-3 RIR except RDLs because I cannot for the life of me figure out how to do them without killing my back (only variation that’s effective is one foot against wall) Day 1 Hip thrust 225 3x10 RDL 80lbs WIP 3x12(single leg) with 10s Did some against wall. Superior. 3x20 Step up 3x12-15 Seated abduction 100lbs 3x10-12 Day 2 Deadlift 135 then 195 then 135 / 185 for 3 Hip thrust 180 12*3 with pause/ 195 10x3 Single leg leg press 3x10 per leg- when 12 add weight Leg curl Day 3 Squat 115 4x3sets / 125 3x3 fighting for life Hip thrust 205 10x3 RDL 90 12x3 Leg extension up to 120 3x10 Abduction 90 12x3 I do upper chest and back 2x a week but arms only once. (Front delts twice too) Upper: Pull ups assisted Dips assisted Cable row Chest press Front delt raise Cable curl Cable tricep extension So I’m wondering if I should change leg days to do squat/dead/hip thrust every session maybe 2x a week, alternating which I do first to prioritize it. So maybe: 1 Squat Dead lift Hip thrust Ham curl Abduction 2 Deadlift Squat Hip thrust Leg extension Single leg RDL Reddit doesn’t like my phone so I can’t go to the top and edit: first picture is May and second is Nov. I’m eating about 100g of protein and slowly gaining weight. 5’5 134lbs. submitted by /u/Fabulous-Doughnut-22 to r/WorkoutRoutines [link] [comments]

Hey everyone it's Nick-E. Do we really need another "CORONAVIRUS HOME LOCK DOWN APOCALYPSE QUARANTINE WORKOUT SAMPLE PROGRAM #27835 LINK IN BIO!!!!!!!!!!!!!!!!!" at this point? There has been a real surge of traffic to the sub recently due to gym closures on account of the globally developing situation regarding the novel coronavirus, so interest in home workouts has understandably increased. With that has come an onslaught of online fitness content creators racing to come out with a quickly slapped together video, pdf or article, some even tactlessly branding them as 'PANDEMIC/QUARANTINE/LOCKDOWN/ETC. WORKOUT TO KEEP UR GAINZ WHILE THE WORLD LITERALLY CRUMBLES AROUND YOU' to seemingly take advantage of the frenzy of the situation and gain some followers. (Disclaimer: I'm not claiming everyone who posts home workout guides at the moment are being opportunistic or exploitative of the current pandemic, just many that I've seen are. I'm aware many people are simply sharing information in solidarity to try to support others in this difficult situation we're all in) Despite my own personal gripes with how some of these routines are presented, at very least they are improving the incentive for people to stay home and not contribute to the spread of the virus out in public gyms. That's a good thing because no one should be putting their gains ahead of the interests of the public good when the lives of many at-risk people are at stake. However, we've seen a very high volume of these routines posted on the subreddit, and an overwhelming majority of these routines are not presenting unique or helpful advice, and an unfortunate number of them seem to be even ignoring basic principles of training theory. Ultimately, a quick slapdash program that was thought up by someone in 20 minutes before rushing out a youtube video on it to be given out for free is not some magical product that will be in any way superior to the existing home workout resources that are in the sidebar that have been continually refined over time. Not to say our sidebar is a perfect and infallible resource, it is definitely due for some updates, re-hauls and refinements, but by and large most of what you need to know can be learned from taking some time to sit down and read. A review of Athlean-X's Coronavirus Workout One example of this is Athlean-X's particular flavour of coronavirus home workouts. I would love to cover all the different programs that have come out in the last few days but a lot of them share the same problems, and it would be an enourmous time investment for little benefit if i went over all of them. So because Athlean-X's program has been posted probably the most, (seriously this has been posted SO many times.) I figured I could give a direct response to the quality of its content, while also describing some general problems with a lot of these programs I've seen. I'm not going to post a link to the video, you can find it yourself if you want, but i will explain it in detail here as I review the content. So let's get started. Before we get into his program, I think it would be useful to have a basic yardstick to measure what a quality home workout would look like. This is not an infallible or exhaustive criteria, but its a start for the minimum you would hope from a program: Follows basic principles of strength training: Has scope for progressive overload (for bodyweight training, that means a comprehensive list of progressions appropriate for any strength or skill level) Exercise intensity, rest time and volume is appropriate for the intended purpose of the exercise or routine Adequately exercises all the major muscle groups in a, not necessarily perfectly, but sufficiently balanced way for medium to long term training Doesn't sound like much to ask for, but lets see how well the program fits. Program Structure: It is a 3x per week program, with a Workout A/Workout B structure, it is proposed to be 'full body'. It is based around 6 types of exercise, which at surface level suggest an adequately balanced approach to training full body if its executed properly: Anterior Chain Lower Body (or more simply, a Squatting pattern) Upper Body Push Posterior Chain Lower Body (or more simply, a hip hinge pattern) Upper Body Pull Abs "Corrective Exercise All sections apart from the "corrective" will have 3 exercises in them, which are meant to be performed one after the other with 0 rest. Each combination of 3 exercises should be performed continuously for 60 seconds. Additionally, there is no rest between sections. That means you will be exercising continuously for 6 minutes, then you're done to spend your other precious 15 hours and 54 minutes of waking time stuck in your house combing your carpet all in the same direction or counting how many grains of rice there are in the jar in your kitchen. EDIT: Someone in the comments pointed out an ambiguity in his language that I misinterpreted, proposing: " At 2:42 in the the video, he says that the program require no rest between each exercise in each combo. All exercises will be performed individually for 1 minute. So your spend 3 minutes on each section of your body, rather than 1. " This means the workout would be 16 minutes in total for one full round (3 per 5 body areas, 1 for corrective exercise) /END EDIT Based on the order of the exercises your upper body will get a minute of rest while your lower body works, and vice versa, so while it is not the worst thing in the world, its entirely unnecessary and your weak link/stopping point will almost absolutely be something other than the strength of your muscles, like muscle acidity causing you to prematurely fatigue, needing to catch your breath (depending how fast you go), or the fatigue of accessory muscles that are involved in all the exercises like the many muscles in the nebulously named 'core'. Which, unlike specific action muscles like the biceps, don't get much rest if at all for these 6 minutes. There is a reason that every strength program in existence has schemes like '3 sets of 10 with 90 seconds of rest', instead of 'do 30 reps of this exercise'. Specific measured numbers of reps per set allow for measured, objective progress from workout to workout or week to week. Total reps are broken up into sets because that allows you to accumulate more volume training at a higher intensity than you could do all at once, which ultimately means better gains. Your body response to adapt to stimuli. To put it simply, If you make it do a really hard thing, it will try to get stronger to better do that hard thing so it becomes easy. If you make it to an easy thing for 6 straight minutes without stopping, it will become better at continuously working for 6 minutes, but it won't necessarily make your muscles bigger or stronger, just better endurance and fuel efficiency. So the verdict on this "1 min continuous per combo, no rest between combos" scheme is a big thumbs down for appreciable strength building or gaining muscle. Exercise Selection: So this is a significant problem area. This program, in keeping with a lot of Athlean-X's content, takes the concept of 'keep it simple, stupid' and chucks it out the window. The number of variations of exercises in this program is simply way, way too high for no good reason and seem only to be present to make the program look flashy and keep it interesting, at the sacrifice of actual effectiveness. Not to mention, most of the exercises are actually not even very good, either in general, or for the purpose he has purported in the video. Let's break them down piece by piece. SQUAT: Single Leg Box Squats These are totally fine as an exercise, and as a progression for pistols. Can be easily loaded for progressive overload with a backpack full of books or water bottles, or by adjusting depth. Thumbs up. 1 + 1/2 bottom half squats There's nothing wrong with these but personally they fit into the camp that a lot of the exercises in this routine fall into, which is "variation for the sake of it", without any real benefit. It just gives creedence to the program because it seems like he's handpicked the OPTIMAL exercise for OPTIMAL MAXIMUM GAINS. Really it's just a flashy distraction. Jump Squats Same as above. Alt. Crossover Step Ups These are good. Also easy to progress with depth or with some kind of easy to find household weight. Make sure to only gently tap the floor with the back foot and not use the back calf to help cheat. Alt. Reverse Lunges These are good as perhaps a lower body accessory movement to be done for higher reps. Limited capacity for progression but useful for higher volume work to a limited degree. Split Squat Jumps "Variation for the sake of it". Can be done for fun but not something you'd put in a "PERFECT WORKOUT" by any means. His demonstration in the video looks dreadful as well. Imo there's no reason to do these other than to get sweaty. HINGE: Alt Single Leg Heel Touch/Kickstand Variation This is simply not a hinge movement. Not to mention that most people without good conscious control of the function of their glute med as a stabiliser will absolutely butcher any semblence of posterior chain activation these might afford. It would be much better to simply learn to hinge and follow the single leg RDL progression pathway. Here is a guide on the hinge for people to use: https://www.nick-e.com/exercise-library/calisthenics/bodyweight-hinge/ Alt. Sprinter Lunges These are not really a posterior chain exercise just because you lean forward. Between these and the ones above, these are still really very quadricep dominant, but maybe have a little bit more psoterior chain action than a simple squat. But barely. Maybe. I'd give them a thumbs down. Plyo Sprinter Lunges (jump from higher position if more beginner) Same as above. Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) These are awesome and I love them. Really very effective, difficult exercise that can be adjusted or overloaded with tempo eccentrics, single vs double leg, holding weight on your hips, etc. Definitely one of the best lower body posterior chain strengtheners in bodyweight, and something we will probably be looking to add to the RR. Favourite aspect of these is that they work the glutes and hamstrings together, but also work the distal and proximal aspects of the hamstrings together too (Hip extension + knee flexion) Long Leg March Good hammy accessory, can also be overloaded with time or weight. Thumbs up. High Hip Bucks A fine variation to a normal glute bridge. I would have thought a normal and then single leg glute bridge on the floor would be better general use before moving onto a foot elevated variation, but these aren't necessarily "bad", just not optimal imo. UPPER PUSH: Handstand Pushups Bad form in the demonstration but as an exercise itself, great for those who can do it. The problem here falls into the regression: "Power Pushaways" These are hot garbage. You can't mimic a vertical pushing movement in a horizontal plane and expect it to have the same impact. A better variation here would be a pike pushup to an elevated pike pushup to a handstand pushup as is the normal progression. Here is the pike pushup as properly executed: https://www.nick-e.com/exercise-library/calisthenics/pikepu/ Most people will not be advised to try these unless they already have strong, solid full decline pushups with good form. "Rotational" Pushups/Knee Variation USELESS VARIATION FOR THE SAKE OF FLASHY COOLNESS STRIKES AGAIN! You will not be getting any meaningful improvements in your chest gains from doing this, you'll just look like a dweeb and it will limit your ability to progressively overload by putting things on your back. Pushups good. 'Rotational' chest 'gains' bad. What's more important is people getting good quality basic pushup form down. Have a look here for that if you're interested: https://www.nick-e.com/exercise-library/calisthenics/pushup/ Cobra Pushups These aren't ultimately doing much for you other than adding more pushup volume, they're fun, and have a bit of a BW floor tricep extension aspect to them. I don't hate these but its hard to take seriously in such a cancerously titled 'perfect' workout. Variable Wall Pushups OR Knee Decline Pushups According to him these don't work the shoulders but really focus in on the chest. That's just demonstrably wrong. Decline pushups will work the shoulders more for sure, and his doing them against a wall does not encourage good pushup form. Better to elevate the feet on a box or chair as he has demonstrated you must have available for this routine anyway. Knee Flat Pushups Not terrible if you do them well, but not progressively overloadable, and isnt specific to proper pushup form. Better to do incline pushups and progress to floor (like we say to do already.) This goes for all knee pushup variations in this whole program. Alt. BW Side Lateral Raises (from knees for beginners) Cool Exercise, I don't hate it. Probably won't have any direct impact on the lateral delts to an appreciable degree but its a good variation on the static front and side plank on elbows. Tricep BW Extensions (long head stretch) Great exercise. Can be progressively overloaded with angle/height of surface, and ROM. Great tricep pump. Be careful with your elbows and don't go too hard too soon. UPPER PULL: Pullups OR Seated Pullups Pullups are great. The bread and butter of calisthenics. Seated ones? If done as a jacknife pullup with legs elevated on something they could be useful but as he demonstrates them its not so awesome. Negatives and top holds are best if you can't do pullups but can do rows. Human Pullovers This is a fuckin dragon flag. He needs to stop making up names. This is ultimately a core exercise even if it challenges the lats, and he has offered no options for progression for individuals who cannot do this. Bad for a 'perfect' workout. BW Sliding Pulldowns These seem like a bit of a joke but Ive never actually tried them. As of now I refuse to comment on them because I've literally never seen them before but they seem like they'd be hard to progressively overload effectively. Inverted Chin Curls Seems like a good bwf alternative to bicep curls. Never tried them. Chin Ups OR Seated Chin Ups Chinups are great but theres no reason to do both pullups and chinups. Usually picking one you like is fine. Also doing both is fine. No problem. Inverted Rows Ok THIS. Is the most important exercise in my opinion. However, his demonstration of it is probably one of the worst I've ever seen and is done in a way that almost nullifies it as a distinct exercise from those 'seated' pullups hes touting. That fact that this and his back widows are his only mid back focused exercises in this program besides having 1000 lat exercises is a problem for a guy whose whole brand is 'exercise perfectly or your body will crumble into dust, please pay me money'. When people talk about push/pull balance for shoulder health, they don't mean your lats. They mean your actual back muscles between your scaps, your rhomboids, your mid and low traps. they're the ones that are meaningfully balancing out your pecs and shoulders. Your lats are internal rotators of the shoulder. They will not be balancing out internal rotation moments from excessive pec tension. They will be contributing to it. Onto the fact that his demonstration is god awful: This is a link to a comprehensive guide on inverted rows, that should help you learn how to execute them properly : https://www.nick-e.com/exercise-library/calisthenics/row/ Back Widows I personally think these are cool as a mid back acessory. You can also do them in the corner of the room where walls meet at an incline for more full ROM and to make them a little easier. I've worked these before and might film a quick demonstration of what I mean if people are interested and I'll just edit it into the post (p.s. not a 'HEY WHATS UP GUYZ' video, just a 10 second demonstration shared on Google Photos) CORE: Reverse Corkscrews Knee Slides Levitation Crunches Ab Halos V-Up Tucks Sit-Up Elbow Thrusts When it comes to core, these are all fine high rep Rectus Abdominis strengtheners. Maybe even a little bit of exernal oblique work too. However, I would personally say outside of burnout core workouts, working on things like: L-sits Dead Bugs (These are king and absolutely key imo. No other exercise done properly can strengthen and coordinate your internal obliques and transverse abdominis like these. They just have a bit of a learning curve. Check em out here: https://www.nick-e.com/deadbug/ They can be progressed with the variations in the guide, and also infinitely with ankle weights and weights in the hands. These have infinite bang for buck and if you could only pick one ab movement, I'd say this is it.) Planks Rollouts (If you have an ab wheel) are your real bread and butter for BWF core training. 'CORRECTIVE' EXERCISE: Angels and Devils GREAT EXERCISE for individuals who are already a great deal of time and work down the path of developing good mind/muscle connection with their lower and mid traps, serratus anterior, and rotator cuff, but as corrective exercises for scapulohumeral rhythm/overhead mobility/rotator cuff strength goes, this is a very advanced variation that I would not in my life recommend in as poor detail as he has, without any options for regressions or even talking very much about its purpose to the client. At worst, this is a very shitty anterior delt pump exercise with a useless behind the back arms motion. And that will be how it comes out in a majority of cases if people just try to mimic him from the screen. Better time spent here working on simplified variations such as wall angels, trap 3 raises, and other beginner activation/corrective/prehab/rehab drills for the same function. Reverse Hypers This is not a corrective exercise. I don't know what he's proposing it is 'correcting' in terms of movements patterns. This is just a lower back strengthening exercise. It's a good one at that, and sort of one of the only ones available in BWF. Conclusion: One of my senior coaches and mentors when I worked as in intern in competitive sport S&C for a year used to regularly say "Any idiot can make another idiot tired". A lot of people are commenting on this routine about how it is fun and it really kicks their ass. That doesn't mean it's good. This is the same reason that there is such an abundnce of poor quality CrossFit gyms and 'Bootcamp' Fitness classes that are very commercially successful in spite of their god awful training quality. In my opinion, this 'perfect' workout fits 'perfectly' into that category. It's nothing more than a fun sweat churner. Will this workout be fun if you try it? Yes. If you like circuit torture. Will you get really sick gains from it? Probably not. Will you be able to run it long term? Or even medium term? Not if you want actual results. Am I just a big ol' athlean X hater who is jelly of his fame and super lean body? Yes. Disregard everything I've said in this post. haha jk... unless.... What should you do instead? - Recognise you won't make the same gains with limited equipment as you may have in a gym setting, but there's still a wide scope for a lot of people to continue to progress, or learn new skills if you get creative with quality execises that have a wide scope for progressive overload - Read the FAQ/Wiki here and learn a little bit more about how bodyweight training works more effectively. (Hint: for those of you coming from a gym background, its not magically different to weights, just has some learning curve initially with progressions) - Use this time to work on mobility and corrective exercises because those don't take much if any equipment and you'll set yourself up in good stead when it becomes a socially and morally responsible decision to go to the gym again. - Keep safe, be healthy, and take care of yourself however you can. ------ TL;DR - No. It's not the perfect workout. It's not even a good workout. If you care about long term progress, educate yourself and train properly instead of being baited by the youtube master of fitness clickbait. ------ Thanks for reading this small novel, Nick-E submitted by /u/Captain_Nachos to r/bodyweightfitness [link] [comments]