FULL WEEK OF WORKOUTS || my new workout split || glute & leg gains

Week of Workouts! My current workout routine/workout split! I am currently trying to maintain the upper body proportions I have but also work on strength & posture. My goals are still mostly lower body focused with strength & aesthetics. I’m so excited for this journey!y new workout split is lower body focused with a glute focus with some more upper body then I typically do because I’m wanting to challenge myself to not just do a general upper body say like I have in the past.

*this is what works for me personally *

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My current workout split; this is what my workout split would be on a typical week.
Abs workout 3 times a week on days I feel like it I didn’t put them in this video but I can do a separate video on abs if you want!

Monday: glutes/ hams
Tuesday: back
Wednesday: quads
Thursday: shoulders
Friday: glutes/hams
(I either rest sat or Sunday )
Saturday/ Sunday: whatever is next in rotation of the. 4 workouts so in this case it would be back day
*In this video I did a extra leg day as I explained*

Glute & hamstring focused leg day:
Curtsy lunges || 8 reps/side x 3 sets
Squat RDL || 8 reps x 3 sets
Heavy hip thrusts || 6-8 reps x 3 sets
Superset:
Banded hip thrusts || 12-15 reps x 3 sets
B-stance hip thrusts || 6-8 reps/side x 3 sets

Back workout:
Lat pulldown || 8 reps x 3 sets
Close grip pulldown || 8 reps x 3 sets
Close grip row || 8 reps x 3 sets
Bent over barbell row || 8 reps x 3 sets
Bent over single row || 6-8 reps x 3 sets

Leg day: (quad focus)
Front squats || 8 reps x 3sets
Superset:
Bulgarian split squats || 8 reps each side x 3 sets
Jumping split squats || 6 reps each side x 3 sets

Heel raise close stance squats || 8 reps x3sets
Cable squat || 8-10 reps each leg x 3 sets

Shoulder Day:
Superset:
Lateral raise || 8 reps x 3 sets
Cross front raise || 6-8 reps x 3 sets
Upright row || 8 reps x 3 sets
Single side rear delt pull || 8 reps x 3 sets
Angled lateral raise || 8 reps/ side x 3 sets

Code ‘Makayla’ for 15% off of PEScience supplements:
https://pescience.com/

Protein I use:
Select Protein

PreWorkout I use:
Prolific Pre-Workout

Aminos I use:
Amino IV

This video is not sponsored | The code for PEScience does support me & give you a 15% discount!! Thank you all so so much for supporting me & helping it be possible for me to be able to continue making content for you guys!
Love you xx