💪🏼 The 3x/Week Hypertrophy Program (40 Minutes) Each workout = 35–40 minutes (includes 60–90 sec rests) Daily goal = 10k steps 👟 All you need: dumbbells, a mat, and a bench. 📌 Save this and 📤 share with your favorite workout buddy! You’ll want to come back to this workout! 💪 Day 1 – Lower Body Glutes 🍑 • DB Bulgarian Split Squat — 3×10 each • DB Romanian Deadlift — 3×10 • DB Step-Ups (bench or box) — 3×10 each • Banded DB Glute Bridge or Hip Thrust — 4×12 • DB Standing Calf Raise — 3×15–2
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💪🏼 The 3x/Week Hypertrophy Program (40 Minutes) Each workout = 35–40 minutes (includes 60–90 sec rests) Daily goal = 10k steps 👟 All you need: dumbbells, a mat, and a bench. 📌 Save this and 📤 share with your favorite workout buddy! You’ll want to come back to this workout! 💪 Day 1 – Lower Body Glutes 🍑 • DB Bulgarian Split Squat — 3×10 each • DB Romanian Deadlift — 3×10 • DB Step-Ups (bench or box) — 3×10 each • Banded DB Glute Bridge or Hip Thrust — 4×12 • DB Standing Calf Raise — 3×15–2
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