Workout Routine

Grow your Glutes

by julia

Bret Contras Program Weeks1-4 Cycle thru Day 1,2,3 for four weeks

Workouts

Day 1

Barbell Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

Barbell Glute Bridge

4 sets

Bent Leg to Spread Eagle Reverse Hyper

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Bent Leg to Spread Eagle Reverse Hyper

3 sets

Knee Banded Standing Hip Hinge Abduction

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Knee Banded Standing Hip Hinge Abduction

3 sets

Cable Cuff Hip External Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cable Cuff Hip External Rotation

3 sets

45 Degree Hyper Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

45 Degree Hyper Extension

3 sets

Day 2

45 Degree Hyper Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

45 Degree Hyper Extension

4 sets

Cable Standing Straightleg Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable Standing Straightleg Kickback

3 sets

Extra Range Side Lying Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Extra Range Side Lying Hip Abduction

3 sets

FrogPump

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec

FrogPump

3 sets

Clamshell Side Lying

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Clamshell Side Lying

3 sets

Day 3

Knee Banded Feet Elevated Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Knee Banded Feet Elevated Glute Bridge

4 sets

single-leg glute bridges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

single-leg glute bridges

3 sets

Knee Banded Seated Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

Knee Banded Seated Hip Abduction

3 sets

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

Knee Banded Quadraped Hip Extension

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

Knee Banded Quadraped Hip Extension

3 sets