Creating a fitness-oriented workout targeting legs and glutes involves a mix of resistance training, core exercises, and cardiovascular workouts. This routine can be done in the gym and is suitable for all genders. The focus will be on hypertrophy (muscle growth), strength, and fat loss to reveal defined muscles.
Week Schedule
- Day 1: Legs & Glutes
- Day 2: Rest or Active Recovery (light cardio, stretching)
- Day 3: Legs & Glutes
- Day 4: Rest or Active Recovery
- Day 5: Legs & Glutes
- Day 6: Full-body workout & Cardio
- Day 7: Rest
Legs & Glutes Workout Routine
Legs - Barbell Squats
Sets: 4 / Reps: 8-12 / Rest: 60-90 seconds
Legs - Lunges
Sets: 3 / Reps: 12 per leg / Rest: 60 seconds
Legs - Leg Press
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Legs - Hamstring Curls
Sets: 3 / Reps: 12-15 / Rest: 60 seconds
Glutes - Hip Thrusts
Sets: 4 / Reps: 10-12 / Rest: 60-90 seconds
Glutes - Glute Bridges
Sets: 3 / Reps: 15 / Rest: 60 seconds
Full Body Workout Routine
Full Body - Deadlifts
Sets: 3 / Reps: 10-12 / Rest: 90 seconds
Full Body - Pull-Ups or Lat Pulldowns
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Full Body - Cardio
Duration: 20-30 minutes / Type: High-Intensity Interval Training (HIIT) or steady-state cardio
Full Body - Shoulder Press
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Additional Tips
- Warm-up: Always start with a 5–10-minute warm-up, including stretches and light cardio.
- Cooldown: End each workout with stretching to improve flexibility and aid recovery.
- Nutrition: Ensure a balanced diet with adequate protein intake (around 1.6-2.2 grams per kg of body weight), complex carbs, and healthy fats. Stay hydrated.
- Consistency: Stick to the routine and progressively increase weights or intensity as your strength improves.
- Rest: Ensure you get enough rest and recovery to allow muscles to repair and grow.
By following this workout routine, focusing on proper form, and maintaining a healthy diet, you can achieve well-defined legs and glutes in time for summer.