Here is a weekly glute, hamstrings, and quadriceps workout plan:
Day 1
● Warm-up: 5 minutes of light cardio, followed by dynamic stretches such as leg swings, arm circles, and torso twists.
● Barbell squats (3 sets of 8-12 reps)
● Leg press (3 sets of 10-15 reps)
● Leg extensions (3 sets of 12-15 reps)
● Hamstring curls (3 sets of 12-15 reps)
● Glute bridges (3 sets of 15-20 reps)
● Cool-down: 5 minutes of static stretches such as holding a hamstring stretch, quad stretch, and glute stretch.
Day 2
● Warm-up: 5 minutes of light cardio, followed by dynamic stretches such as leg swings, arm circles, and torso twists.
● Romanian deadlifts (3 sets of 8-12 reps)
● Single-leg deadlifts (3 sets of 10-15 reps per leg)
● Walking lunges (3 sets of 10-15 reps per leg)
● Bulgarian split squats (3 sets of 12-15 reps per leg)
● Glute-ham raises (3 sets of 10-15 reps)
● Cool-down: 5 minutes of static stretches such as holding a hamstring stretch, quad stretch, and glute stretch.
Day 3
● Warm-up: 5 minutes of light cardio, followed by dynamic stretches such as leg swings, arm circles, and torso twists.
● Barbell hip thrusts (3 sets of 8-12 reps)
● Cable kickbacks (3 sets of 12-15 reps per leg)
● Donkey kicks (3 sets of 15-20 reps per leg)
● Calf raises (3 sets of 15-20 reps)
● Cool-down: 5 minutes of static stretches such as holding a hamstring stretch, quad stretch, and glute stretch.
This is just a workout plan, and you may need to adjust it based on your individual fitness level and goals. Be sure to listen to your body and take rest days when needed.
