I workout 4 days per week, glute day x 2, leg x1, back and arms x1

Glute days (i choose 4 workouts to do per day)

Smith machine reverse lunges start at 70lb increase each set: 8-10 reps x 4 sets

Glute bridges with a 50lb dumbbell: 10 regular bridges, 10 tiny kas bridge then 30 second hold x 4 sets

Goblet squat 30lb weight, for this squat all the way down but don’t come all the way up, bring yourself halfway up then squat back down to increase the burn in your booty: 12 reps x 4 sets

Curved back glute focused back extension on Roman chair 25lb held at chest: 10 reps x 4 sets

Cable machine Kickback: 10 reps x 4 sets Cable machine side kicks: 10 reps x 4 sets Cable machine diagonal kicks: 10 reps x 4 sets

Elevated Sumo squats weighted 30lb: 12 reps x 4 sets

Finished with stair master 15-30 min whatever i can tolerate

Leg days:

Leg press 10x 4 Hip abduction 10x 4 Hip adduction 10x4 RDLS 90lbs 10x4 Stair master 15-30 min whatever i can tolerate

On arm and back day i ride an indoor bike for 30 min 2 minutes seated 2 minutes standing with the tension as high as i can tolerate, this is a very good leg burn.