The Rear Routine

The Rear Routine

Your best backside yet.

Get ready to build strength, shape, and confidence. 6 weeks crafted to target your glutes and posterior chain through a combination of barbell, dumbbell, and cable machine exercises. The program emphasizes both muscle growth and functional strength, providing the tools to not only sculpt a stronger lower body but also enhance your overall athletic performance.

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Goal:
Lean Muscle
Bodybuilding
6 weeks program 3 days/week 45-60 mins
Level:
Intermediate
Goal:
Lean Muscle
Bodybuilding
6 weeks program 3 days/week 45-60 mins
Level:
Intermediate
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About the program

This 6-week program is designed to help you build strength, size, and stability in your glutes and posterior chain. It will take you through a series of targeted exercises aimed at maximizing glute growth, improving lower body strength, and enhancing overall movement patterns. The schedule alternates between 3 training days one week and 2 the next, optimizing recovery while allowing flexibility to fit in other styles of movement. Focused on progressive overload, you'll experience steady increases in weight and intensity, promoting muscle growth while enhancing overall strength.

    Workouts

    Friday Total Lower Body
    Friday Total Lower Body
    5.0
    1
    Wednesday Total Lower Body
    Wednesday Total Lower Body
    5.0
    Monday Total Lower Body
    Monday Total Lower Body
    5.0
    Friday Total Lower Body
    Friday Total Lower Body
    5.0
    Wednesday Total Lower Body
    Wednesday Total Lower Body
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Natalie Smith

    Online personal trainer + nutrition coach

    From personal struggle to empowered transformation, I equipped myself with the tools and certifications in order to heal myself. Since, I've been on a mission to help other women feel absolutely unapologetic in their best body + mind through movement, nutrition and sustainable behavior change. Accredited through National Academy of Sports Medicine CPT + CNC

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Natalie will be right there to cheer on you.

    Frequently asked questions

    Can I complete this program as beginner?
    Yes! There will be a barbells, dumbbells and cable machine usage so paying close attention to demo videos as well as verbal cues will be helpful. Remember to modify movements as needed and reach out to me for support. I highly suggest incorporating a cooldown of a light walk and deep stretch to avoid lengthy bouts of soreness following your workouts.
    What equipment do I need?
    A gym membership as well as ankle attachments for the cable machine! Your gym may have one that works, but if not, they are super affordable online!
    What's the schedule!
    During week one, expect a workout on Tuesday + Friday. Week two expect to be in the gym on Monday, Wednesday + Saturday. Each week will alternate like this. These breaks between workouts are strategic and allow for optimal rest and time to rebuild. Feel free to fill your off days with upper body or cardio!

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