workout.txt

Weekly Workout Plan

Monday: Glutes and Legs

	1.	Barbell Squats - 4 sets of 10-12 reps
	2.	Lunges (with dumbbells) - 3 sets of 10-12 reps (each leg)
	3.	Abductor Machine - 3 sets of 12-15 reps
	4.	Stiff-Legged Deadlift - 4 sets of 10-12 reps
	5.	Hip Thrusts - 3 sets of 12-15 reps

Tuesday: Core and Cardio

	1.	Plank - 3 sets of 30-60 seconds
	2.	Leg Raises - 3 sets of 12-15 reps
	3.	Russian Twist (with weight) - 3 sets of 12-15 reps (each side)
	4.	Running or Cycling - 20-30 minutes

Wednesday: Glutes and Legs

	1.	Sumo Squats - 4 sets of 10-12 reps
	2.	Leg Press - 4 sets of 10-12 reps
	3.	Glute Bridge - 3 sets of 15 reps
	4.	Leg Extension Machine - 3 sets of 12-15 reps
	5.	Standing Calf Raises - 4 sets of 15 reps

Thursday: Core and Mobility

	1.	Side Plank - 3 sets of 30-45 seconds (each side)
	2.	Bicycle Crunches - 3 sets of 15-20 reps
	3.	Single-Leg Glute Bridge - 3 sets of 10-12 reps (each leg)
	4.	Yoga or Stretching - 30 minutes

Friday: Glutes and Legs

	1.	Bulgarian Split Squats - 3 sets of 10-12 reps (each leg)
	2.	Romanian Deadlift - 4 sets of 10-12 reps
	3.	Leg Curl Machine - 3 sets of 12-15 reps
	4.	Elevated Hip Thrusts - 3 sets of 12-15 reps
	5.	Walking or Light Jogging - 20-30 minutes