plan高级健身房每周 4 个训练日
Gym Glute Hypertrophy Split
Four gym sessions per week for maximum glute development.
56 分钟2270 次浏览114 收藏
A high-frequency hypertrophy split for experienced lifters: two thrust/hinge days and two unilateral/abduction days. All sets are taken close to failure, with rotating exercises every block to avoid staleness.
计划安排
1 周计划第 1 周
第 1 天Barbell Hip Thrust + Glute-Focused Leg Press + Cable Glute Kickback + Banded Glute Bridge5x8 + 3x15
第 2 天Romanian Deadlift (RDL) + American Deadlift + 45-Degree Back Extension + Good Morning4x10
第 3 天休息日散步、拉伸或充分恢复——本日无安排训练。
第 4 天Bulgarian Split Squat + Deficit Reverse Lunge + Single-Leg RDL + Single Leg Hip Thrust4x10
第 5 天Seated Hip Abduction + Cable Standing Abduction + Curtsy Lunge + Cable Pull-Through + Frog Pump4x15
第 6 天休息日散步、拉伸或充分恢复——本日无安排训练。
第 7 天休息日散步、拉伸或充分恢复——本日无安排训练。
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