Fitcheeks glute growth program

Fitcheeks program will take you to another level with simple, but effective workouts that take only about 1 hour per session 3x a week.

This program is divised in 3 phases – each about 4 weeks long. However, you can choose to prolongue each of them in case you are a beginner and don’t feel ready for the next phase. As long as you are progressing by increasing the weight used while keeping a good form, it is all good. You can play around with the repetitions a little and add sets to max 5 per exercise (this also will take more of your time), in case you choose to stay on one phase a little longer.

First two phases include 2 lower body workouts per week and 1 upper body workout. You want to make your upper body equally strong. The 3rd phase has 3 full body workouts a week, with focus on lower body to start with and finishing off with upper body exercises.

For this program you will need access to a gym. I have added also a mobility workout that you can do at home, to keep your joints healthy and your body flexible. This means 4 workouts a week.

J'ai également joint un journal d'entraînement que vous pouvez imprimer et dans lequel vous pouvez inscrire vos séances d'entraînement afin de suivre vos progrès à la salle de sport.

Don’t forget that any program is as good as you make it. Put effort in each of the exercises – the technique and progress. This means that you will need to push your limits. If it is comfortable, it is not good enough. Challenge yourself! But always make sure you are not endangering yourself due to reckless choice of weight or working out with a bad form.

Another thing – nutrition! Make sure you eat properly. Don’t undereat, but don’t also binge. It is all about balance and good amount of protein (at least 1.6-2g per kg of your goal bodyweight). For example, for a 62kg woman, it would be around 100g -120g of protein per day – 100g of raw chicken breast contains 21g or protein (for reference).

Don’t forget – I am just a message away! If you have any questions – contact me via e-mail: contact@martasfitness.com or instagram: @martas.fitness