Glute Focus

A specialization plan for targeted glute building with the barbell hip thrust as the central exercise. Each main session contains three movements — hip thrust, squat, and hinge — hitting the glutes from different angles. Available in two variants: 3-day (intermediate) or 4-day with an additional pump day (advanced). Recommended timeframe 8–12 weeks as a specialization block, then graduate back to 'Upper/Lower 4-Day' or another balanced plan.

Who is this plan for?

• Trainees with 6+ months of training experience — not a beginner plan
• Equipment setup: gym with hip thrust setup, cable column, and hip abduction machine
• Hip thrust, squat, and Romanian deadlift technically sound with the barbell
• Goal: targeted glute building while maintaining the rest of the musculature

How it works

• Three movements per main session: Each main session contains a hip thrust, a squat, and a hinge (deadlift variation) — three stimuli from different angles.
• Barbell hip thrust as the core: Twice per week — once heavy (6–8 reps) and once with higher reps (10–12) for volume.
• Glute medius slot: The hip abduction on the machine hits the lateral glute fibers — responsible for the rounded hip shape.
• Pump day in the 4-day variant: The third training day is deliberately lighter — no heavy squat or hip thrust, but glute medius pump work and cable pull through.
• Double progression: First push reps up within the target range, then add weight and restart at the bottom of the rep range.
• Auto-deload on stalls: After two consecutive failed attempts the app reduces the load by 10% automatically.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant