Programs
Women's Programs
Glute-Focused 4-Day Program for Women — 4-Day, 8 Weeks (Barbell)
A 8-week, 4-day-per-week women's programs designed for intermediate lifters. Goal: glute hypertrophy with full-body support. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Intermediate
Kit
Full Gym
Glute Focus 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Hip Thrust | 4 | 5–8 |
| Romanian Deadlift | 4 | 5–8 |
| Bulgarian Split Squat | 4 | 5–8 |
| Cable Glute Kickback | 3 | 10–12 |
| Hip Abduction Machine | 3 | 10–12 |
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 5–8 |
| Bent-Over Barbell Row | 4 | 5–8 |
| Overhead Press | 4 | 5–8 |
| Lat Pulldown | 3 | 10–12 |
| Barbell Curl | 3 | 10–12 |
| Cable Tricep Pushdown | 3 | 10–12 |
Glute Focus 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Glute Bridge | 4 | 5–8 |
| Walking Lunge | 4 | 5–8 |
| Back Squat | 4 | 5–8 |
| Cable Pull-Through | 3 | 10–12 |
| Standing Calf Raise | 3 | 10–12 |
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 5–8 |
| Chest-Supported Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Face Pull | 3 | 10–12 |
| Hammer Curl | 3 | 10–12 |
| Skull Crusher | 3 | 10–12 |
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