8 weeks3 days / weekLevel: BeginnerWomen

Strong Her

Eight weeks of glute and posterior-chain training.

Built for women training in Kuwait's gyms: glute- and hamstring-led sessions, upper-body work that does not get skipped, and equipment choices that assume a busy ladies' section. Modest demonstration media can be switched on from your profile.

Sample week

Week 1Week 2Week 3Week 4 ↓Week 5Week 6Week 7Week 8 ↓

↓ Deload weeks: 4, 8

Week 1 · Day 1

Glutes & hamstrings

Hip hinge and glute work
  • Barbell Hip Thrust

    Barbell Hip Thrust

    Glutes

    4 × 8-12

  • Romanian Deadlift

    Romanian Deadlift

    Hamstrings

    3 × 8-10

  • Barbell Step Ups

    Barbell Step Ups

    Quadriceps

    3 × 10-12

  • Lying Leg Curls

    Lying Leg Curls

    Hamstrings

    3 × 12-15

  • Butt Lift (Bridge)

    Butt Lift (Bridge)

    Glutes

    3 × 15-20

Week 1

Day 1

Glutes & hamstrings

5 movements

Day 2

Upper body & core

6 movements

Day 3

Quads & conditioning

5 movements

Day 4

Rest

Day 5

Rest

Day 6

Rest

Day 7

Rest