This is the Legs & Glutes workout from the Glute Builder plan. It trains Quads, Glutes and Calves across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 4 × 8 |
 DB Bulgarian Split Squat | 3 × 10 |
 Leg Press | 3 × 10 |
 Cable Hip Extension | 3 × 10 |
 Dumbbell Walking Lunge | 3 × 10 |
 Standing Calf Raise | 3 × 12 |
