A Hamstring and Glutes Workout for Vegans

Building a good butt and legs takes time and patience.

Here is a workout that you can do in order to train your hamstrings and glutes!

This workout also works well for Vegans and I performed it today. It is just one of Jim Stoppani’s programs titled “shortcut to size”, I added two glute movements instead of the ab work, for a lower body workout.

I had to remind myself to finish in 45 minutes to around an hour as I am on a Vegan diet. Overall, it was a good hamstring and glutes workout, I needed to make sure to feed my body properly today by consuming my plant-based protein powder, almond milk and a good combination of grains and legumes throughout the day, I have shared with you a screenshot of my food intake below.

Here is the workout and a picture of my physique below. This picture was taken a few months ago, I have added more mass to my physique as of recently. As soon as I get my body fat checked, I will add more pictures to journal my Clean Vegan bulk results.


gym shot
Me working out in the summer. I am slowly adding muscle size before next summer.


Today’s Workout:

I am currently on Week 3 of the program,  I suggest that you stick to a higher rep range if you are just a beginner.

Duration:  45 minutes- 1 hour

Warm up: 10 minute warm up on the Elliptical Trainer

5 minute stretch

Squats: 4 sets of 6-8 reps

Leg Extensions: 3 sets of 6-8 reps

Romanian Deadlift: 3 sets of 6-8 reps

One Legged Press: 3 sets of 6-8 reps

Lying Leg Curl: 3 sets of 10-15 reps

Split Squat on the Smith Machine: 3 sets of 10-15 reps

Cool down and stretch for 10 minutes

I noticed that on Week Three of This program, my squat strength has improved, I will share my progress as I follow through with it.

Any workout can be a Vegan-friendly workout provided the basics of rest and nutrition are respected.  Increasing volume and frequency also helps as well as journalling my Rate of Perceived Exertion while I train in order to document my strength gains at the gym.

Consistency, dedication and patience are of utmost importance, and remember, not everybody is informed about alternative ways of getting protein so always be armed with your knowledge of plant-based protein sources. Protein is and will always be of utmost importance in recovery between gym sessions. I am currently shooting for 150 grams of protein on my bulk.

I recommend using MyFitnessPal to track your macronutrient needs if your plan is to build muscle.

Below is a sample of my Vegan Bulk taken from my MyFitnessPal Diary.

screen shot 2019-01-08 at 11.24.17 pmscreen shot 2019-01-08 at 11.24.34 pmscreen shot 2019-01-08 at 11.24.42 pmscreen shot 2019-01-08 at 11.24.48 pmscreen shot 2019-01-08 at 11.24.56 pm

It is a lot of food, however, in order to gain muscle, I simply must eat for them to grow. I also supplement with BCAA’s and Creatine.

Things to keep in mind, as a vegans who wants to put on muscle, careful planning and tracking goes a long way. Plant-based protein sources such as legumes, grains, tofu, chickpeas are excellent ways to get your protein needs for the day.



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