MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
Booty + Abs workout program
30 days of paired glute and ab sessions, 5 days/week. Hip thrust + leg raise, sumo + plank, hinge + crunch.
30-week block · sessions repeat each week
The workouts
Glute Heavy
- Hip Thrust (Barbell)4 × 8
- Romanian Deadlift (Dumbbell)3 × 10
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 10
- Plank3 × 45s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 12
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 15
- Dead Bug3 × 12
- Side Plank3 × 30s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 10
- Cable Crunch3 × 15
Glute Heavy
- Hip Thrust (Barbell)4 × 10
- Romanian Deadlift (Dumbbell)3 × 10
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 10
- Plank3 × 50s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 12
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 15
- Dead Bug3 × 12
- Side Plank3 × 35s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 10
- Cable Crunch3 × 15
Glute Heavy
- Hip Thrust (Barbell)4 × 10
- Romanian Deadlift (Dumbbell)3 × 12
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 12
- Plank3 × 55s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 14
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 17
- Dead Bug3 × 12
- Side Plank3 × 40s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 12
- Cable Crunch3 × 15
Glute Heavy
- Hip Thrust (Barbell)4 × 10
- Romanian Deadlift (Dumbbell)3 × 12
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 12
- Plank3 × 60s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 14
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 17
- Dead Bug3 × 12
- Side Plank3 × 45s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 12
- Cable Crunch3 × 15
Glute Heavy
- Hip Thrust (Barbell)4 × 10
- Romanian Deadlift (Dumbbell)3 × 12
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 12
- Plank3 × 65s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 14
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 17
- Dead Bug3 × 12
- Side Plank3 × 50s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 12
- Cable Crunch3 × 15
Glute Heavy
- Hip Thrust (Barbell)4 × 10
- Romanian Deadlift (Dumbbell)3 × 12
- Glute Kickback (Machine)3 × 12
Abs Heavy
- Hanging Leg Raise4 × 12
- Plank3 × 70s
- Bicycle Crunch3 × 20
Glute Volume
- Sumo Squat (Dumbbell)4 × 12
- Cable Pull Through3 × 14
- Glute Bridge3 × 20
Abs Volume
- Cable Crunch4 × 17
- Dead Bug3 × 12
- Side Plank3 × 55s
Mixed
- Hip Thrust (Barbell)3 × 10
- Hanging Leg Raise3 × 10
- Bulgarian Split Squat (Dumbbell)3 × 12
- Cable Crunch3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android