How I Workout My Glutes 6 Days a Week

How I Workout My Glutes 6 Days a Week 

When I first started working out, I had no idea on what days I should be working what muscle groups. It’s even more important if you’re working out your glutes and your legs, and you have multiple leg days a week.

It seems simple but it’s actually super duper important for your body to rest. If you’re not giving your body significant time to rest, then your muscle growth will actually plateau and you won’t experience growth. In fact, research has found that your muscles can actually diminish if you are not giving them enough rest. According to research conducted by Stijn van Willigen,  “train too frequently, and the muscle will actually decrease in functional size over time, because you constantly stimulate before the muscle has completed recovery and adaptation.”

Image c/o Stijn van Willigen 

Image c/o Stijn van Willigen 

So now you should be sitting up and taking notice. It is EXTREMELY IMPORTANT for muscle growth that the correct exercises are done on the appropriate days.

I workout my lower body 6 times a week, so I need to allow the appropriate times for my body to rest and recuperate. But how do I manage to rest if I only have one rest day? Because I’m clever and have big brains in my head.

This is what my schedule looks like:

Monday: Legs + Glute Pump
Tuesday: Glutes
Wednesday: Chest + Back + Glute Pump  
Thursday: Strength (Lower Body)
Friday: Arms + Glute Pump
Saturday: Glutes

These exercises fit into 3 groups, stretchers, activators, and pumpers.

Image c/o Stijn van Willigen

Image c/o Stijn van Willigen

Stretchers are high intensity exercises and you’ll need between 3-4 days rest between activators. Examples include weighted squats, deadlifts and lunges.

Activators are moderate intensity exercises and you’ll need between 2-3 days rest between stretchers. Examples include weighted hip thrusts and glute bridges, cable pull throughs and cable kickbacks.

Pumpers are low intensity exercises and you’ll need 1 day rest between pumpers. Example include bodyweight squats, resistance band glute bridges and resistance band crab walks.

With this in mind, I have applied this to my schedule. I use the lower end of the recommended rest days.

Monday: Legs + Glute Pump (Stretchers + Pumpers)
Tuesday: Glutes (Activators + Pumpers)
Wednesday: Chest + Back* + Glute Pump (Pumpers)  
Thursday: Lower Body Strength (Stretchers + Pumpers)
Friday: Arms* + Glute Pump (Pumpers)
Saturday: Glutes (Activators)

*It doesn’t matter that the exercises I do for chest, back, and arms are activators or stretchers as they are a different muscle group so are already well rested.

This is how I manage to workout my lower body 6 times a week and still give my body sufficient time to recover. Maths is not my strong suit but I managed to figure this out for the greater good (booty gains). 

ME 

ME 

I hope this helps you and let me know if you give my workout schedule a go!

This blog post was based off a study and article by Stijn van Willigen. See here for the full article.

Love Maddy x