01 · hamstrings
Lying leg curl
Сгибание ног лежа
3x15 · RPE 8
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build_muscle · beginner
Glute Sculpt
by Andrey Skoromny
5-week glute-focused program with 8 training-day templates. Hip thrusts, lunges, abductor work, and posterior-chain accessories.
Structure
Mesocycle 1
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
day 7
Day 7
day 8
Day 8
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Glute Sculpt. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · hamstrings
Smith machine reverse lunge
Выпады в Смите с шагом назад
3x12 · RPE 7
03 · quads
Smith machine close-stance squat
Присед в Смите ноги вместе
3x20 · RPE 7
04 · quads
Narrow-stance dumbbell Romanian deadlift
Мертвая тяга с гантелями с узкой постановкой ног
3x20 · RPE 7
05 · quads
Cable hip abduction (with ankle cuffs)
Отведение бедра в кроссовере с манжетами
3x15 · RPE 7
06 · quads
Glute bridge
Ягодичный мост
3x15 · RPE 7
ready when you are
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