Glutes
Glute Focus
8
weeks
4
days a week
Intermediate
level
Eight weeks built around your glutes: two lower-body days a week (one hinge-heavy, one squat-heavy), an upper day so nothing gets left behind, and a full-body finisher. Weeks 1–4 build with higher reps; weeks 5–8 go heavier.
Phase 1 · Build (10–12 reps)Phase 2 · Strength (6–8 reps)
What week 1 looks like
Glutes & Hamstrings
55 min- Hip Thrust4 × 10–12
- Romanian Deadlift3 × 10–12
- Hamstring Curl3 × 12–15
- Cable Pull-Through3 × 12–15
- Cable Glute Kickback3 × 12–15 each
- Banded Glute Bridge2 × 20
Upper Body
50 min- Lat Pulldown3 × 10–12
- Dumbbell Bench Press3 × 10–12
- Seated Cable Row3 × 10–12
- Dumbbell Shoulder Press3 × 10–12
- Cable Face Pull3 × 15
- Dumbbell Curl2 × 12–15
Glutes & Quads
55 min- Barbell Back Squat4 × 10–12
- Bulgarian Split Squat3 × 10–12 each
- Leg Press3 × 12–15
- Dumbbell Step-Up3 × 12 each
- Barbell Glute Bridge3 × 12–15
- Banded Monster Walk2 × 15 steps each way
Full Body + Core
45 min- Deadlift3 × 8
- Push-Up3 × 10–15
- One-Arm Dumbbell Row3 × 12 each
- Kettlebell Swing3 × 15
- Plank3 × 45 sec
- Cable Crunch3 × 15
Weeks 2–8 progress on their own. Nothing to plan yourself.