6 Day Gym Plan Focusing on Glutes and Quads

Day 1 Legs

10 sets 10

Smith Squats

10 Sets 15

Leg Press

4 Sets 15

RDL B Stance

Superset with

BB Smith split squat

2 Sets 20

Leg Ext

Superset with

Ham Curl

3 Sets of 50

KB Swing

Superset with

Abductor machine

Day 2 Upper More Shoulders

10 Sets 10

Chest Press BB

10 Sets 15

Shoulder Press DB

4 Sets 15

Arnold press

Superset with

Seated Lat Raises

Pyramid 6 Sets- 20,15,10,10,15,20

Lat raises

3 Sets 15

Underhand front to underhand Lat Raise

3 Sets 20

Press Ups

Day 3 Glutes

5 Sets 15

Goblet Squat

10 Sets 15

Hip Thrusts

3 sets 30

Curtsy Lunges with low squat (30 each side, keep light)

3 Sets 30

Abductor (lean forward)

Superset with

Adductor

3 Sets 30

Donkey Kicks Cable (30 each side

Day 4 Upper More Back

10 Sets 12-15

Deadlift

3 Sets 4

Negative Pull ups

10 Sets 15

Lat Pull Down

Superset with

Cable standing Posterior deltoid crossover fly

Pyramid 6 Sets- 20,15,10,10,15,20

1 Seated row machine 1 sec squeeze at back

3 Sets 15

Dragon Row inclined bench face down

3 Sets 20

Back Extensions

Day 5 Quads

10 Sets 12-15

Leg Press

4 Sets of 20 Reps

Wide Leg Squat

Superset with

Alternative side lunges KB at chest

Mini Circuit 3 Sets- Set 1-30, Set 2-20, Set 3-15

Jump Squats

Alternative Side Lunges (count to reps, NOT reps each side)

Sumo Squat 16KB

Day 6 Hams and Glutes 1

4 Sets 10 appropriate weight for you, then 1 Set 100 after 30kg BB rest as needed

Hip Thrusts

4 Sets of 25 Reps

Landmine Squat

3 Sets of 20 Reps (10 each leg)

B Stance RDL

3 Sets of 20 Reps

Cable RDL

Superset with

Good morning