Thanks for you message!

3 times per week sounds right.
Routine looks fine if you don’t want to build quadriceps mass
Romanian deadlift is worth looking into, and a one-legged hip thrust, to change it up. But great starting point. Focus on getting stronger! That’s progress.

Hip ADductions work you inner thighs and make the muscles bigger, just so you know.

I would really appreciate some advice on how to improve this programme/how the volume should be spread out and how playing sport will effect recovery/building mass

My preferred exercises tend to be activators – I avoid squats as my femurs are really long and I would prefer to keep quad activation to a minimum. They seem to build easily..

I entered a longer recovery time of 60 hours as I often don’t sleep very well. Does this sound right to you for activators or should I extend the rest period?

According to the calculator my optimal training is 2.8 so does that mean 3 times per week? My preference is to hit the gym twice a week but could possibly fit in some pumpers at home once a week if really necessary

I have not worked out in years but I am quite athletic and build muscle easily when I keep to a routine (well I think so anyway unless the changes I see are psychological

This is the routine I have put together –

3 sets x 10 reps hip thrusts at 30kg – could potentially lift a heavier weight but thought this would be a good starting point?

3 sets x 20 reps of cable kick backs

3 sets x 20 reps cable hip abduction 15lb
or
3 sets x20 reps cable hip adduction 15lb

(I usually find these hard as time goes and often do 15 on the 3rd set)

I want to go to the gym on Mondays evenings and Thursday lunch times or better yet, Fridays if extending the recovery time wouldn’t hamper progress. I play sport on Tuesday, Wednesday and Thursdays.

you know the area where some women get dimples on their asses? that is the area I would like to build the most

Please may you suggest improvements to my routine?

Many thanks

Rather, I would advise to spread your glute work over 4 workouts”
Day 1: 3-4 sets of deadlifts
Day 2: 3-4 sets of hip thrust
Day 3: 3-4 sets of bulgarian split squats
Day 4: 3-4 sets of rounded back extensions

That’s it.

This comes down to 12-16 sets per week of quality glute work. Supplement it with some pumpers, and I think you’re going to progress much better. Also have a look at my post: https://www.instagram.com/p/BzZnIcJDyXh/

The main message: don’t do too much volume. Your chest probably can’t recover from 30 sets per week, and the same is true for your glures.

Don’t focus on feeling the glutes or the feeling of having worked out: focus on actual measurable strength gains, because these indicate muscle growth.

I have been following a Upper-/Lower-Split (two upper body days and two lower body days) and want to keep that. I can hip thrust 60 kg for about 3×10 reps at 60 kg body weight. I would like to go to the gym 4 times a week.

My idea is to train my glutes on every day I go to the gym, with pumpers on my upper body days. Could you please have a look at my workout routine suggestion? I don’t want to neglect my quads, I prefer to workout my legs with just a little bit of emphasis on the glutes.

Mo:
Squats
Hip Thrusts
Dumbbell B-Stance RDLs
Dumbbell Bulgarian Split Squats
Lateral Band Walks

Tu: Upper Body + Pumpers (which would be appropriate?)

We: Rest

Th:
Sumo Deadlifts
Reverse Lunges
Heels Elevated Goblet Squats
Rounded Back Extensions
Frog Pumps

Fr: Upper Body + Pumpers (which would be best?)

Weekend: Off

Thanks so much!
Emma

From what I can see you’re now performing about 45 sets in total for your glutes per week. If your stress levels are high then this is probably way too much to recover from.
Focus on *gaining strength* on Bulgarian split squat (with a band), Romanian Deadlift, (single leg) hip thrust. This is the key to glute growth. I do highly recommend going to a gym for this, as there you can increase the weights.

To read more about my thoughts about doing too much glute work (which 90% of women out there do), see this post: https://www.instagram.com/p/Bu5axKdFjNU/

Women with high stress levels and your strength levels I would normally put on 10-14 sets of glutes per week max. Yes, this means about 2 exercises per workout for 2 sets. Seems like nothing, but they do a lot better on this because they actually recover from it (they get stronger!).

The glutes are just another muscle. 45 sets is way too much in 99% of times. You don’t perform 45 sets for your shoulder either, right? Think about it.

From what I can see you’re now performing about 45 sets in total for your glutes per week. If your stress levels are high then this is probably way too much to recover from.
Focus on *gaining strength* on Bulgarian split squat (with a band), Romanian Deadlift, (single leg) hip thrust. This is the key to glute growth. I do highly recommend going to a gym for this, as there you can increase the weights.

To read more about my thoughts about doing too much glute work (which 90% of women out there do), see this post: https://www.instagram.com/p/Bu5axKdFjNU/

Women with high stress levels and your strength levels I would normally put on 10-14 sets of glutes per week max. Yes, this means about 2 exercises per workout for 2 sets. Seems like nothing, but they do a lot better on this because they actually recover from it (they get stronger!).

The glutes are just another muscle. 45 sets is way too much in 99% of times. You don’t perform 45 sets for your shoulder either, right? Think about it.

Wednesday
Banded kneeling kick back 3×10
Banded pulse squat 3×12
6kg Kettlebell swing 3×45 second
Glute bridges 3×20 with 20kg weight barbell
Bulgarian split squat 3×12 6kg barbell

Friday
Deficit lunges bodyweight 3×15
Deficit curtsy lunges bodyweights 3×15
1 1/2 pulse squat 3×12
Side lunges 3×12 bodyweight
Hip thrust 3×15. 20kg.

Is this too much? I have a very high stress level. I workout from home . A mom of two. Youngest is 6 months old oldest is 2. I work as a nurse.

Pls help me out. I’m just 64 kg. Just a normal body weight. Im 34. I feel so insecure about how my butt now look after two kids. 😢

Wednesday
Banded kneeling kick back 3×10
Banded pulse squat 3×12
6kg Kettlebell swing 3×45 second
Glute bridges 3×20 with 20kg weight barbell
Bulgarian split squat 3×12 6kg barbell

Friday
Deficit lunges bodyweight 3×15
Deficit curtsy lunges bodyweights 3×15
1 1/2 pulse squat 3×12
Side lunges 3×12 bodyweight
Hip thrust 3×15. 20kg.

Is this too much? I have a very high stress level. I workout from home . A mom of two. Youngest is 6 months old oldest is 2. I work as a nurse.

Pls help me out. I’m just 64 kg. Just a normal body weight. Im 34. I feel so insecure about how my butt now look after two kids. 😢