Familiar · 4 days a week

Glute Focus

More hip thrust, squat and split squat sets. A lighter upper body.

Lower days open with hip thrusts, then squats to parallel or deeper if your hips and knees allow. Upper days keep two sets per lift. Split squat and kickback reps are per leg. Needs: A barbell, squat rack and bench, plus cables and gym machines.

  • You want your glutes and legs to grow more than your upper body
  • A bench for hip thrusts and a squat rack

Not the right fit if you want equal upper and lower body work. Foundation or Bodybuilding is more even.

Hip thrusts and squats to parallel or deeper both grew the glutes in a 2025 review of 12 studies. Each lower day here uses both. Glute training and muscle growth: 2025 meta-analysis

Your week

  1. Mon
    Upper Body5 exercises · about 44 min
    Exercises
    • Machine chest press2 × 8–12
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Seated dumbbell press2 × 8–12
    • Cable lateral raise2 × 10–20
  2. Tue
    Lower Body6 exercises · about 57 min
    Exercises
    • Hip thrust2 × 8–12
    • Barbell back squat2 × 6–10
    • Barbell Romanian deadlift2 × 8–12
    • Bulgarian split squat2 × 8–12
    • Cable glute kickback2 × 10–15
    • Seated hamstring curl2 × 10–15
  3. Wed
    Rest
  4. Thu
    Upper Body5 exercises · about 44 min
    Exercises
    • Machine chest press2 × 8–12
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Seated dumbbell press2 × 8–12
    • Cable lateral raise2 × 10–20
  5. Fri
    Lower Body6 exercises · about 57 min
    Exercises
    • Hip thrust2 × 8–12
    • Barbell back squat2 × 6–10
    • Barbell Romanian deadlift2 × 8–12
    • Bulgarian split squat2 × 8–12
    • Cable glute kickback2 × 10–15
    • Seated hamstring curl2 × 10–15
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Same lower days, with more weight on any hip thrust or squat that reached the top of its range.

    48 working sets a week, up from 44.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.