Alana Clement

5-Day Advanced Gym Program

Warm up
1. Cat Cow
2. Child Pose Walks
3. Hamstring scoops

1. Dead bug
2. clamshells

Day 1 – Heavy Legs (Strength + Glutes)
Barbell Back Squat – 5 x 4–6
Romanian Deadlift – 4 x 6–8
Barbell Hip Thrust – 4 x 8–10
Walking Lunges – 3 x 12 each leg
Standing Calf Raises – 4 x 12–15
Core: Weighted Dead Bugs 3 x 12 | Weighted Plank 3 x 45 sec

Warm up
1. Shoulder CARS
2. t rotations
3. wall angels and scarecrows

Day 2 – Back + Arms
Lat Pulldown – 4 x 8–10
Single Arm DB Row – 4 x 8 each
Seated Cable Row – 3 x 10–12
Face Pulls – 3 x 12–15
Hammer Curls + Cable Curls – 3 sets
Core: Knee Raises hanging 3 x 12 | Woodchoppers 3 x 10 each

Day 3 – BOOTY FOCUS (Glute Isolation + Burnout)
Hip Thrust (Heavy) – 5 x 8
B-Stance RDL – 3 x 10 each
Cable Kickbacks – 3 x 12 each
Frog Pumps – 3 x 20
Banded/DB Glute Bridge Hold – 3 x 30 sec
Core: BOSU Crunch w. weights 3 x 15 | Plank 3 x 45 sec

Day 4 – Heavy Legs (Unilateral + Athletic)
Bulgarian Split Squat – 4 x 8 each
Front Squat – 4 x 6–8
Step-Ups – 3 x 10 each
BOSU Squats – 3 x 12
Jump Squats – 3 x 8
Core: Ball In and Out or ball Plank 3 x 45 sec | Russian Twists 3 x 20

Day 5 – Chest + Arms
DB Bench Press – 4 x 6–8
Incline DB Press – 4 x 8–10
Cable Fly – 3 x 12
Overhead Tricep Ext + Pushdowns – 3 sets
Push-Ups + Lateral Raises – finisher
Core: Weighted Sit-Ups 3 x 15 | Shoulder Taps 3 x 20

Day 1 – Heavy Glutes
1 Barbell Hip Thrust – 5 x 5
2 Glute-Biased Back Squat – 4 x 6
3 Romanian Deadlift – 4 x 8
4 Cable Pull-Through – 3 x 12
5 Back Extensions – 3 x 12
6 Finisher: Frog Pumps + Glute Hold

Day 2 – Back + Arms + Core
1 Lat Pulldown – 4 x 8–10
2 Single Arm Row – 4 x 8
3 Cable Row – 3 x 10–12
4 Face Pulls – 3 x 12–15
5 Curls Superset – 3 sets
6 Core: Ball Knee Tucks + Dead Bugs

Day 3 – Glute Isolation
1 Hip Thrust – 4 x 10
2 B-Stance RDL – 3 x 12
3 Cable Kickbacks – 4 x 12
4 Stability Ball Hamstring Curls – 3 x 15
5 Pilates Ball Glute Bridges – 3 x 15
6 Burnout: Frog Pumps + Pulses

Day 4 – Lower Body Glute Bias
1 Bulgarian Split Squats – 4 X 8
2 Step-Ups – 3 x 10
3 Front Squat – 3 x 6–8
4 Single Leg Glute Bridge – 3 x 12
5 Jump Squats – 3 x 8