Major Cakes Guide
My most popular plan!
I created this routine when I FIRST decided to try strength training to gain muscle mass in my lower body and it has yet to disappoint! Follow this with a proper gains diet and I promise, you will be blessed by the booty gawds.
Plan Summary:
Workout Duration: 75 min for 6 days/week
Program Duration: 3 months. Increase weight each week as your strength improves
Resistance Level: For heavy exercises, a range that feels tough by the 3rd or 4th rep
Tips: Play it safe. Find a partner to spot you on lift days to queue your form and help in case you get stuck. Don’t go ego crazy. Start off conservatively to learn your limit. You can always increase weight later, but you can’t take it off mid-rep 😉
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Monday & Thursday
HAmstrings & Glutes Day:
Stretch: Legs and back
Cardio: Treadmill
2 min walk warm-up
Run 1 mile within 8:30 min
3 min walk cool down
Free Weights:
7 Barbell Deep Squats* heavy x 3 sets
7 Barbell Calf Raises heavy x 3 sets
7 Barbell Split Squats heavy x 3 sets
7 Barbell Romanian Deadlifts heavy x 3 sets
7 Barbell Stiff Leg Deadlifts heavy x 3 sets
7 Barbell Hip Thrusts heavy x 3 sets
7 Dumbbell Bulgarian Split Squats heavy, each leg x 3 sets
Stretch: Legs and back
*Deep squats are done correctly if your quads are just below parallel to the ground
Tuesday & Friday
QUADS & Glutes Day:
Stretch: Legs and back
Cardio: Treadmill
2 min walk warm-up
Run 1 mile within 8:30 min
3 min walk cool down
Assisted Weights:
7 Smith Machine Narrow Stance Squats* heavy x 3 sets (feet are closer than hip width)
7 Smith Machine Normal Stance Squats* heavy x 3 sets (feet are hip width)
7 Smith Machine Sumo Stance Squats* heavy x 3 sets (feet are wider than hip width)
7 Smith Machine Calf Raises heavy x 3 sets
7 Angled Leg Presses heavy x 3 sets
Resistance Bands & Cables:
10 Banded Squat Side Steps heavy, each leg x 3 sets
10 Banded Squat Walk heavy x 3 sets
10 Banded Backwards Squat Walk heavy x 3 sets
10 Banded Jumping Squats heavy x 3 sets
10 Banded Donkey Kicks light, each leg x 3 sets
10 Banded Fire Hydrants light, each leg x 3 sets
10 Banded Standing Hip Abductions heavy, each leg x 3 sets
10 Cable Kickbacks heavy, each leg x 3 sets
10 Cable Hip Abductions heavy, each leg x 3 sets
10 Cable Hip Adductions heavy, each leg x 3 sets
Stretch: Legs and back
*Narrow, normal and sumo squats should be done with quads parallel to the ground
Wednesday
shoulders & Arms day:
Stretch: Arms and back
Cardio: Treadmill
2 min walk warm-up
Run 1 mile within 8:30 min
3 min walk cool down
Free Weights & Cables:
10 Dumbbell Alternating Bicep Curls moderate, each arm x 3 sets
10 Dumbbell Tricep Kickbacks moderate, each arm x 3 sets
10 Dumbbell Overhead Press moderate x 3 sets
10 Dumbbell Lateral Raises moderate x 3 sets
10 Dumbbell Incline Chest Press moderate x 3 sets
10 Cable Rope Tricep Extensions moderate x 3 sets
10 Assisted Wide Grip Pull Ups moderate x 3 sets
Stretch: Arms and back
Saturday
ABS & back day
Stretch: Legs, arms, and back
Cardio: Treadmill
2 min walk warm-up
Run 1 mile within 8:30 min
3 min walk cool down
Free Weights & Body Weight:
10 Roman Chair Leg Raises x 3 sets
10 Decline Bench Sit-Ups with Medicine Ball moderate x 3 sets
10 Hyperextension Bench Back Extensions with Plate moderate x 3 sets
10 Seated Cable Rows moderate x 3 sets
10 Leg Climb Crunches, each leg x 3 sets
10 Knee Tuck Crunches x 3 sets
10 Spider Crunches, each leg x 3 sets
Stretch: Legs, arms, and back
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