Workout Routine

Free

Grow your Glutes

by julia

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Bret Contras Program Weeks1-4 Cycle thru Day 1,2,3 for four weeks

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

Barbell Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Barbell Glute Bridge

4×12

Bent Leg to Spread Eagle Reverse Hyper

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Bent Leg to Spread Eagle Reverse Hyper

3×20

Knee Banded Standing Hip Hinge Abduction

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Knee Banded Standing Hip Hinge Abduction

3×10

Cable Cuff Hip External Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cable Cuff Hip External Rotation

3×10

45 Degree Hyper Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

45 Degree Hyper Extension

3×30

Day 2

45 Degree Hyper Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

45 Degree Hyper Extension

4×12

Cable Standing Straightleg Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable Standing Straightleg Kickback

3×12

Extra Range Side Lying Hip Abduction

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Extra Range Side Lying Hip Abduction

3×20

FrogPump

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec
2
–
–
50
100 sec
3
–
–
50
100 sec

FrogPump

3×50

Clamshell Side Lying

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Clamshell Side Lying

3×20

Day 3

Knee Banded Feet Elevated Glute Bridge

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Knee Banded Feet Elevated Glute Bridge

4×20

single-leg glute bridges

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

single-leg glute bridges

3×12

Knee Banded Seated Hip Abduction

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

Knee Banded Seated Hip Abduction

3×30

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

Knee Banded Quadraped Hip Extension

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

Knee Banded Quadraped Hip Extension

3×30