DAY 1 (Glute Shape I)
Upper Glute
Projection & Upper Glute
Warm-up
Band Walks
Hip CARs
Main Workout
Hip Thrust
4×8–10
Bulgarian Split Squat
3×8 / sisi
Cable Kickback
3×12–15
Seated Abduction
3×15–20
Finisher: Glute squeeze + breathing reset ±90 detik
Rest: Compound 60–90 dtk • Isolation 45–60 dtk
Rest: Compound 60–90 dtk • Isolation 45–60 dtk
DAY 2 (Shoulder Frame)
Width
Lateral Raise (Lean Away)
4×12–15
Machine Shoulder Press
3×8
Cable Lateral
3×12
Rear Delt Fly
3×15
DAY 3 (Rest / Mobility)
Recovery
Light walking • Thoracic extension 10–15 menit • Foam rolling opsional
DAY 4 (Lower Light)
Balance
Leg Press (High & Narrow)
3×12
DB Romanian Deadlift
3×10
Step-back Lunge
2×10 / sisi
DAY 5 (Aesthetic Upper)
Polish
Incline DB Press
3×10
Cable Fly (Slow)
2×12
Straight-arm Pulldown
2×12
NOTES & PROGRESSION
Week 1–2: kontrol teknik & tempo
Week 3–5: +1–2 reps / perketat tempo
Week 6–7: density / light drop
Week 8: deload −30% volume
Opsional Sabtu: Frog Pump, Cable Abduction, Hip Airplane, Breathing reset
Week 3–5: +1–2 reps / perketat tempo
Week 6–7: density / light drop
Week 8: deload −30% volume
Opsional Sabtu: Frog Pump, Cable Abduction, Hip Airplane, Breathing reset
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