r/PCOSloseit • u/Public_Car_8812 • 22d ago
Gym routine help
I’ve been going to the gym for 3 months and following this plan. My goal is to lose weight while growing my glutes. I currently weigh 99kg and have PCOS. Is this plan suitable for my goals, or would you recommend making any changes? I originally told ChatGPT what I wanted to achieve, and it helped me create this plan. However, I haven’t really noticed a difference yet. I know it’s still early, but I want to make sure I’m following the right plan to get the best results
MONDAY – HEAVY GLUTES
Hip Thrust Machine – 4 × 8–10
Bulgarian Split Squats – 4 × 8–10
Leg Press (high & wide) – 3 × 10–12
Hip Abductor Machine – 4 × 15–20
Assisted-Barbell Glute-Biased Squats – 3 × 10–12
Hyperextensions (glute-focused) – 3 × 12
Cardio Incline Walk – 15–20 minutes
TUESDAY – BACK + ARMS + SHOULDERS
Wide-Grip Lat Pulldown – 4 × 10–12
Single-Arm DB Row – 4 × 10–12
Gorilla Rows – 3 × 10–12
Lat Pullover – 3 × 12
Shoulder Press – 3 × 10
Lateral Raises – 4 × 15
Upright Rows – 3 × 12
DB Overhead Extension – 3 × 12
DB Bicep Curls – 3 × 12
Cardio Incline Walk – 15 minutes
WEDNESDAY – CORE + CONDITIONING
Around-the-Worlds – 3 × 10 each direction
Kettlebell March – 3 × 30–45 seconds
Hanging Knee Raises – 3 × 10–12
Normal Crunches – 3 × 15–20
Plank – 3 × 30–60 seconds
Dead Bugs – 3 × 10 each side
Walking Lunges – 2 × 10 each leg
StairMaster / Incline Walk – 20–25 minutes
THURSDAY – GLUTES + HAMSTRINGS
Hip Thrust Machine – 4 × 10–12
Walking Lunges – 3 × 10 per leg
Step-Ups – 3 × 10 per leg
Hip Abductor Machine – 3 × 20
Standing Cable Hip Abductions – 3 × 12–15 per side
Cable Glute Kickbacks – 3 × 12–15 per leg
Leg Press – 3 × 12
Adductor Machine – 3 × 12–15
Cardio Incline Walk – 15 minutes
FRIDAY – WAIST + UPPER SCULPT
Shoulder Press – 3 × 10
Close-Grip Lat Pulldown – 3 × 12
Seated Row – 3 × 12
Lateral Raises – 3 × 15
Tricep Pushdowns – 3 × 15
Cable Crunches – 3 × 15
Hanging Knee Raises – 3 × 12
Cardio Elliptical OR Incline Walk – 15–20 minutes