StrengthGlute Hypertrophy — Heavy
A 55-minute advanced glute hypertrophy session for women, run heavy. Box squats at four sets of six control the depth under load, bench squats and deadlifts add volume at ten reps, and Bulgarian split squats finish each leg separately at 15 reps.
Glute Hypertrophy — Heavy at a glance
- Level
- Advanced
- Duration
- 55 minutes
- Exercises
- 4
- Estimated burn
- ~450 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes, Quads, Hamstrings
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Glute Hypertrophy — Heavy
- 1Barbell Box Squat4 × 6
- 4 × 10
- 4 × 10
- 4Barbell bulgarian split squat3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glute Hypertrophy — Heavy
Heavy to light, exactly as written. Two minutes of rest on the sixes, 90 seconds after. Push the hips back on every squat rep instead of dropping straight down — that shift is what moves the work from the quads to the glutes.
Glute Hypertrophy — Heavy — questions
How long does Glute Hypertrophy — Heavy take?
About 55 minutes from the first set to the last. The session contains 4 exercises and burns roughly 450 kcal for an average trainee.
What equipment do you need for Glute Hypertrophy — Heavy?
Barbell and plates. The session is built around Barbell Box Squat, Barbell Bench Squat, Barbell Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Glute Hypertrophy — Heavy suitable for beginners?
Glute Hypertrophy — Heavy is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Glute Hypertrophy — Heavy work?
Glutes, Quads, Hamstrings. 4 exercises, starting with Barbell Box Squat, Barbell Bench Squat, Barbell Deadlift.
Is Glute Hypertrophy — Heavy free?
Yes. Glute Hypertrophy — Heavy is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Glute Hypertrophy — Heavy into the GymiaFit app — free, no account tricks, no paywall.
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