Glute Builder (Home Gym)

Glute Builder is a hypertrophy plan for trainees with some lifting experience and a compact home-gym setup. The 4-day variant separates lower- and upper-body training, while the 3-day variant distributes the work across three full-body sessions. Hip extension, hip-hinge work, and unilateral lower-body exercises prioritize the glutes; quad volume stays deliberately lower while the upper body receives moderate supporting work.

Who is this plan for?

• Trainees with a solid base of lifting experience who can train three or four days per week
• Home gym with a barbell and plates, adjustable dumbbells, an adjustable incline bench, resistance bands, and a pull-up bar
• barbell hip thrust, dumbbell romanian deadlift, dumbbell rear lunge, and basic pressing and pulling movements are already familiar
• The goal is hypertrophy with a clear glute priority and deliberately less emphasis on the quads

How it works

• Two variants: The 4-day version distributes the work across two lower- and two upper-body days. The 3-day version trains the whole body three times per week and packs slightly more work into each session.
• Double progression: Weighted exercises start at the bottom of their rep range. Once you reach the top target on every set, the load increases by the configured step at the next workout and the reps return to the lower end.
• Misses and deloads: Weighted exercises use the configured 10% deload after three failed attempts. On exercises without added load that progress through repetitions, the rep target steps back after repeated misses.
• Band and bodyweight exercises: hitPR automatically progresses the rep target only. Moving to a stronger band for resistance band seated hip abduction or a thinner assistance band for band assisted pull-up is a manual change in difficulty.
• Accessory supersets: Some lighter accessory exercises are paired to save time. The main lower-body lifts and the primary presses and pulls remain separate and use longer rest periods.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant