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    Strong Curves Gluteal Goddess Spreadsheet

    Uploaded by

    Veronica Zambrano
    The document outlines a 12-week workout program with 3 workouts per week. Each week focuses on different exercises for lifting, cardio, and areas like hips, waist, and weight. The workouts provide reps and weight details across multiple sets for each exercise in the routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Strong Curves Gluteal Goddess Spreadsheet

    Uploaded by

    Veronica Zambrano
    369 views35 pages
    The document outlines a 12-week workout program with 3 workouts per week. Each week focuses on different exercises for lifting, cardio, and areas like hips, waist, and weight. The workouts provide reps and weight details across multiple sets for each exercise in the routine.

    Original Description:

    Original Title

    Strong Curves Gluteal Goddess Spreadsheet.xlsx

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a 12-week workout program with 3 workouts per week. Each week focuses on different exercises for lifting, cardio, and areas like hips, waist, and weight. The workouts provide reps and weight details across multiple sets for each exercise in the routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    369 views35 pages

    Strong Curves Gluteal Goddess Spreadsheet

    Uploaded by

    Veronica Zambrano
    The document outlines a 12-week workout program with 3 workouts per week. Each week focuses on different exercises for lifting, cardio, and areas like hips, waist, and weight. The workouts provide reps and weight details across multiple sets for each exercise in the routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 35
    At a glance
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    The document outlines a 12 week workout program with 3 days of exercise per week focusing on strength training, cardio, and glute/lower body exercises.

    The program is split into 3 workouts (A, B, C) that rotate each day and progresses in intensity each week with variations in exercises and reps/sets.

    Exercises included are lower body like squats, hip thrusts, lunges as well as upper body pushes and pulls plus core and glute isolation exercises like planks and hip abductions.

    Sunday Monday Tuesday Wednesday

    Date Week
    6/19-6/25 1 Lifting
    Cardio
    6/26-7/2 2 Lifting
    Cardio
    7/3-7/9 3 Lifting
    Cardio
    7/10-7/16 4 Lifting
    Cardio
    7/17-7/23 5 Lifting
    Cardio
    7/24-7/30 6 Lifting
    Cardio
    7/31-8/6 7 Lifting
    Cardio
    8/7-8/13 8 Lifting
    Cardio
    8/14-8/20 9 Lifting
    Cardio
    8/21-8/27 10 Lifting
    Cardio
    8/28-9/3 11 Lifting
    Cardio
    9/4-9/10 12 Lifting
    Cardio
    Thursday Friday Saturday Weight Hips Waist
    RL LL RA LA
    Week 1 Day 1 Week 1 Day 2
    DAY 1 - WORKOUT A Reps Weight Total Reps Weight Total
    Bar Glute Bridge

    3 x 20

    One Arm Dumbbell Row

    3x8

    Bar Box Squat

    3x5

    Dumbbell Incline Bench

    3x8

    American Deadlift

    3x5

    Cable Standing Abductions

    1 x 20

    RKC Plank

    60 s

    Side plank

    60 s
    Week 2 Day 1 Week 2 Day 2 Week 3 Day 1

    Reps Weight Total Reps Weight Total Reps


    Week 3 Day 1 Week 3 Day 2 Week 4 Day 1

    Weight Total Reps Weight Total Reps Weight Total


    Week 4 Day 2

    Reps Weight Total


    Week 1 Week 2
    DAY 3 - WORKOUT B Reps Weight Total Reps Weight
    BW SL Hip thrust

    3 x 8-20

    Chin Up

    3x5

    Dumbbell high Step up

    3 x 10

    Barbell Military Press

    3x8

    SL 45 back extension

    2 x 12

    Lying Abductions

    1 x 20

    Weighted V - ups

    1 x 20

    45-degree side bend

    1 x 20
    Week 2 Week 3 Week 4

    Total Reps Weight Total Reps Weight


    Week 4

    Total
    Week 1 Week 2
    DAY 3 - WORKOUT C Reps Weight Total Reps
    BB Amer. Hip Thrust

    3 x 20

    Standing S.A. cable Row

    3x8

    Goblet Squat

    3x5

    Single Arm DB Bench

    3x8

    Cable SL Pull Through

    3 x 8-12

    Side Lying Hip Raise

    1 x 10

    Turkish Get Up

    1x5

    Kneeling Cable Anti-Rot Press

    1 x 8-12
    Week 2 Week 3 Week 4

    Weight Total Reps Weight Total Reps


    Week 4

    Weight Total
    Week 5 Day 1 Week 5 Day 2
    DAY 1 - WORKOUT A Reps Weight Total Reps
    BB Hip Thrust

    3 x 3-8

    Seated Row

    3x8

    BB Squat

    3x5

    BB Bench

    3 x 3-8

    BB Good Morning

    3 x 8-12

    Lying Abduction

    1 x 10-30

    Ab Rollout from Knees

    1 x 8-20

    DB Side Bend

    1 x 10-20
    Week 5 Day 2 Week 6 Day 1 Week 6 Day 2

    Weight Total Reps Weight Total Reps


    Week 6 Day 2 Week 7 Day 1 Week 7 Day 2

    Weight Total Reps Weight Total Reps


    Week 7 Day 2 Week 8 Day 1 Week 8 Day 2

    Weight Total Reps Weight Total Reps


    Week 8 Day 2

    Weight Total
    Week 5 Week 6
    DAY 2 - WORKOUT B Reps Weight Total Reps
    BW SL Hip Thrust

    3 x 8-20

    Neutral Grip Pull-Up

    3 x 3-8

    DB Walking Lunge

    3 x 10

    BB Push Press

    3x6

    DB Back Extension

    2 x 20

    Cable Abduction

    1 x 10-30

    Hanging Leg Raise

    1 x 8-20

    Landmine

    1 x 8-12
    Week 6 Week 7 Week 8

    Weight Total Reps Weight Total Reps


    Week 8

    Weight Total
    Week 5 Week 6
    DAY 3 - WORKOUT C Reps Weight Total Reps
    BB Hip Thrust (isohold)

    3 x 30-60s

    Lat Pulldown

    3x8

    Skater Squat

    3x8

    Narrow Push-Up

    3 x 5-15

    BB SL RDL

    3 x 8-12

    Side Lying Hip Raise

    1 x 10-30

    SL Sit-Up

    1 x 10-20

    45 Degree Side Bend

    1 x 10-20
    Week 6 Week 7 Week 8

    Weight Total Reps Weight Total Reps


    Week 8

    Weight Total
    Week 9 Day 1 Week 9 Day 2
    DAY 1 - WORKOUT A Reps Weight Total Reps
    BB Hip Thrust (rest/pause)

    3 x 6,1,1,1

    BW Inverted Row

    3 x 6-12

    BB Zercher Squat

    3 x 5-10

    Feet Elevated Push-Up

    3 x 5-20

    BB Sumo Deadlift

    3 x 6-12

    X-Band Walk

    1 x 20

    DB Swiss Ball Crunch

    1 x 20

    Band Rotary Hold

    1 x 15s
    Week 9 Day 2 Week 10 Day 1 Week 10 Day 2

    Weight Total Reps Weight Total Reps


    Week 10 Day 2 Week 11 Day 1 Week 11 Day 2

    Weight Total Reps Weight Total Reps


    Week 11 Day 2 Week 12 Day 1 Week 12 Day 2

    Weight Total Reps Weight Total Reps


    Week 12 Day 2

    Weight Total
    Week 9 Week 10
    DAY 2 - WORKOUT B Reps Weight Total Reps
    BB Hip Thrust (constant tension)

    3 x 2-30

    Weighted Pull-Up

    3 x 1-3

    DB Bulgarian Split Squat

    3 x 10

    BB Incline Press

    3 x 6-10

    Gliding Leg Curls

    2 x 6-15

    Banded Hip Rotation

    1 x 8-15

    Body Saw

    1 x 8-15

    Kneeling Cable anti-rot Press

    1 x 8-12
    Week 10 Week 11 Week 12

    Weight Total Reps Weight Total Reps


    Week 12

    Weight Total
    Week 9 Week 10
    DAY 3 - WORKOUT C Reps Weight Total Reps
    American Hip Thrust

    3x5

    DB Chest Supported Row

    3 x 6-12

    DB Step-Up/Reverse Lunge

    3 x 8-15

    SA DB Military Press

    3 x 8-12

    SL Back Extension

    3 x 8-15

    Side Lying Hip Raise

    1 x 10-30

    Hanging Leg Raise

    1 x 8-20

    Landmine

    1 x 8-12
    Week 10 Week 11 Week 12

    Weight Total Reps Weight Total Reps


    Week 12

    Weight Total

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