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Home » Programs » Muscle Groups

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Tagged With: 10 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

30 Day Ab Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated February 9, 2020

Experience level: Beginner

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. [Read more…]

Filed Under: Bodyweight Workout Programs, Muscle Groups, Programs




The Best Abs Workout: How to Get Six Pack Abs

By Kyle Risley
Last updated August 9, 2019


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Six Pack Abs: The Workout Routine

The how and why of this routine is laid out below, but if you just want to know how to grow your abs efficiently, try adding the below to your normal workouts. If you’re not doing any lifting, you’re probably better off starting a beginner lifting program.

  1. Bicycle crunches (15-20 reps per set)
  2. Captain’s chair leg raises (12-15 reps per set)
  3. Contralateral arm and leg lift (5 second hold, 15-20 reps per set)

[Read more…]

Filed Under: Muscle Groups




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