7-Day Gym Plan: Glutes & Legs Focus (Fillable PDF)

Three lower-body days built around hip thrusts, squats and hinges, two upper-body days to stay balanced, and two rest days.

• 7-day plan: glutes & hamstrings · upper · quads & glutes · rest · glute pump & core · upper · rest
• 4 workouts with sets, reps, rest and form cues
• My 8-week schedule: the suggested workout is pre-filled for each day – change it, add the time and tick it off
• 8-week log for every workout: write your best set each week and watch the numbers go up
• Week at a glance, progress check (start · week 4 · week 8) and notes

No printer needed: open the PDF in a free app that supports forms – Adobe Acrobat Reader, Apple Files/Books on iPhone and iPad, or a desktop browser – and tap any box to type or tick. Your entries are saved in the file. You can also print it.

Format: fillable PDF, A4. Instant download after purchase – nothing is shipped.

General information and motivation only – not medical or personal training advice. Check with a doctor or qualified coach before starting a new training plan, and stop any exercise that hurts.