Glute Focus

A gym-based glute specialization plan. The barbell hip thrust anchors two weekly sessions: a heavy 4 × 6–8 day and a volume-focused 3 × 10–12 day. Squats, hip hinges, unilateral work, cables, and abduction work support the focus. The 3-day version is intermediate; the 4-day version adds a short pump day and is intended for advanced trainees.

Who is this plan for?

• Intermediate and advanced trainees who want to prioritize glute development for a training block
• Technically confident with the barbell hip thrust, barbell squat, and barbell romanian deadlift
• Access to a barbell, dumbbells, cable station, sled 45° leg press, hip abduction machine, and pull-up station
• Willing to keep upper-body volume deliberately lower during the specialization block

How it works

• Two separate hip thrust tracks: The heavy session uses 4 × 6–8 and the volume session 3 × 10–12. Each progresses independently.
• Distributed lower-body work: Squatting, hinging, unilateral work, and abduction support the two hip thrust sessions.
• Additional pump day: In the 4-day version, the barbell romanian deadlift drops from four sets to three. A short session with lever seated hip abduction, cable standing hip extension, cable pull through (with rope), and sled 45° leg press is added.
• Double progression: Add reps within the target range first. Once every set reaches the top of the range, increase the load and restart at the lower end.
• Handling plateaus: Loaded exercises reduce the weight by 10% after two consecutive failures. Pull-ups and core exercises add reps; after three failures, the target drops by two reps.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant