Lower body focus, 3 days
Two leg days built around the glutes and one upper day so the upper body doesn’t drop out entirely. Hip thrusts, Romanian deadlifts and Bulgarian split squats load the glutes from different angles.
A glute-focused day: hip thrusts, hinges and single-leg work.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Hip thrust Barbell |
4 × 8–12 | 105 s |
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Bulgarian split squat Dumbbells |
3 × 8–12 | 105 s |
| Cable glute kickback Cable |
3 × 10–15 | 75 s |
| Machine hip abduction (seated) Machine |
3 × 8–12 | 105 s |
Barbell press and row, then shoulders and arms.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press Barbell |
4 × 8–12 | 105 s |
| Barbell row Barbell |
4 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Barbell curl Barbell |
3 × 10–15 | 75 s |
| Skull crusher Barbell |
3 × 8–12 | 105 s |
Squat and hinge, then hamstrings, calves and abs.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
4 × 8–12 | 105 s |
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Lying leg curl Machine |
3 × 8–12 | 105 s |
| Standing calf raise Machine |
3 × 10–15 | 75 s |
| Hanging leg raise Bodyweight |
3 × 10–15 | 75 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Anyone whose main goal is glutes and legs, with the upper body on maintenance. It’s most often picked by women, but it works the same for everyone.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Hip thrusts take a lot of weight — add it boldly, but finish every rep with the hips fully extended. Do kickbacks and abductions under control, without swinging.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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