Skip to content

FREE STANDARD DELIVERY FOR ORDERS OVER £40

Previous article
Now Reading:
Summer Sculpt: The Ultimate Leg And Glutes Gym Workout
Next article

Summer Sculpt: The Ultimate Leg And Glutes Gym Workout

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.

Basket

Close

Your basket is currently empty.

Start Shopping

Select options

Close