Glute-Focused Lower Body Builder

Overview

This 8-week program prioritizes glute development while building your entire lower body. You train lower body 3 days per week with dedicated glute emphasis on every session, plus one optional upper body day.

The program works because it hits your glutes from three angles: hip extension (thrusts, deadlifts), knee flexion (squats, lunges), and abduction (band work, cable kickbacks). That three-way approach is what separates decent glute training from great glute training.

Schedule

• •Monday: Glute & Quad Focus
• •Tuesday: Upper Body (optional)
• •Wednesday: Rest
• •Thursday: Glute & Hamstring Focus
• •Friday: Rest
• •Saturday: Glute High-Volume
• •Sunday: Rest

Day 1: Glute & Quad Focus

• •Barbell Hip Thrust: 4x8 (90s rest)
• •Barbell Back Squat: 4x8 (2min rest)
• •Bulgarian Split Squat: 3x10 per leg (60s rest)
• •Leg Press (feet high and wide): 3x12 (90s rest)
• •Banded Clamshells: 3x20 (30s rest)

Day 2: Upper Body (Optional)

• •Dumbbell Bench Press: 3x10 (60s rest)
• •Barbell Row: 3x10 (60s rest)
• •Overhead Press: 3x10 (60s rest)
• •Face Pulls: 3x15 (45s rest)
• •Plank: 3x45s (30s rest)

Day 3: Glute & Hamstring Focus

• •Romanian Deadlift: 4x8 (90s rest)
• •Barbell Hip Thrust: 4x10 (90s rest)
• •Single-Leg Romanian Deadlift: 3x10 per leg (60s rest)
• •Leg Curl: 3x12 (60s rest)
• •Cable Pull-Through: 3x15 (45s rest)

Day 4: Glute High-Volume

• •Hip Thrust (lighter weight): 4x15 (60s rest)
• •Goblet Squat: 3x15 (60s rest)
• •Walking Lunges: 3x12 per leg (60s rest)
• •Cable Kickback: 3x15 per leg (30s rest)
• •Banded Lateral Walk: 3x15 each direction (30s rest)
• •Glute Bridge Hold: 3x30s (30s rest)

Progression

• •Weeks 1-4: Focus on form and mind-muscle connection. Moderate weights.
• •Weeks 5-8: Push the weight up on hip thrusts and squats. You should be using noticeably heavier loads than week 1.

For hip thrusts specifically, try to add 5kg per week. This lift progresses faster than most people expect.

Activation Warm-Up

Do this before every lower body session:

• •Banded Glute Bridge: 2x15
• •Banded Clamshell: 2x15 per side
• •Bodyweight Squat: 2x10
• •Single-Leg Glute Bridge: 2x10 per side

This is not optional. The activation work helps you actually feel your glutes during the main lifts.