2 VARIANTS

Specialized 3–4 days/week ~38–55 min

Glute Builder (Home Gym)

A plan with a clear focus on the glutes, available as a 3-day full-body variant or a 4-day upper/lower variant. Barbell hip thrust and Romanian deadlift form the core of the glute work, without letting the rest of the body fall behind — chest, back, and shoulders are fully trained every week. The plan works as a long-term foundation as long as the weights keep climbing. Those who later want more balanced training switch to 'Upper/Lower 4-Day'.

Who is this plan for?

Trainees with a few months of foundation experience — selectable with three or four training days per week
Equipment setup: barbell with plates, adjustable dumbbells, adjustable incline bench, resistance bands of various strengths, door pull-up bar
Hip thrust, Romanian deadlift, and bench press with a barbell are basically sound
Goal: targeted glute building while maintaining the rest of the musculature without pronounced quad hypertrophy

How it works

Two variants: The 3-day variant trains the whole body three times per week with a glute focus, the 4-day variant splits into two lower and two upper days. Both prioritize the glutes without neglecting the upper body.
Hip thrust and Romanian deadlift as the core: Barbell hip thrust trains the glutes in the upper movement position, Romanian deadlift in the stretched lower position. Single-leg deadlift and lunges add unilateral glute work, and banded hip abduction hits the lateral glute muscles.
Supersets to save time: Selected exercises are performed back to back in pairs — mostly with different equipment so no plate-changing is needed. This keeps sessions under 50 minutes without sacrificing volume.
Ease in carefully: Precisely because the glute focus brings a lot of volume, a calm start pays off. Train the first three to four weeks with only two sets per exercise, then gradually ramp up to the full set counts — this gives tendons and joints time to adapt and prevents unnecessary soreness.
Band-assisted pull-up: Those who can't do a free pull-up yet can train with band assistance and reduce the band strength over time. Those who already know pull-ups perform them freely.

Pros & Limitations

+ Glute priority without neglecting the rest of the body — all 13 main muscles at or above the growth threshold

+ Controlled quad stimulation via lunges and heel-elevated goblet — no classical squat volume that strongly builds up the thighs

+ Fully home-compatible — no power rack, no machines, no cable column required

− Makes sense when the basic barbell movements are already in place and a few months of training routine exist

− Requires barbell, bench, dumbbells, and bands — those with only dumbbells are better served by 'Upper/Lower 4-Day' (dumbbell variant)

− Requires a stable weekly rhythm — three fixed full-body days or four lower/upper days, depending on the chosen variant

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Glutes

20.5

Hamstrings

Upper Back

Front Delts

8.5

Calves

Triceps

Core

7.5

Biceps

7.5

Chest

Rear Delts

Quads

6.5

Side Delts

Lats

Forearms

4.5

Traps

Lower Back

Abductors

Variant

Program Structure

6 exercises · 15 sets

~44 min

barbell hip thrust

4×10

Alternative without a barbell setup: barbell glute bridge or two-legged glute bridge on the bench.

dumbbell step-up

2×10

Pick a fixed box/step height and keep it — that way progression via weight stays cleanly trackable.

dumbbell romanian deadlift

3×10

When more weight is needed: switch to barbell Romanian deadlift.

resistance band seated hip abduction

2×13

dumbbell single leg calf raise

2×15

crunch (hands overhead)

2×20

Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.

Start this plan in hitPR

Free. All progression rules pre-configured.

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