Free program

Glute-Focused Split

A lower-body-emphasis program that trains glutes hard twice a week from every angle — thrusts, hinges, lunges and abductions — while two shorter upper-body days keep the rest of you strong and balanced. Four days a week.

Days / week4LevelBeginner–IntermediateGoalGlutes & lower bodySession~60 min

Lower A — thrust & squat focus

Exercise
Sets × RepsRest
4 × 8–122–3 min
3 × 10–122 min
3 × 10–12 / leg2 min
Cable Standing Hip Extensionthe cable glute kickback
3 × 12–15 / leg60–90 s
3 × 15–2060 s

Upper A — push focus

Exercise
Sets × RepsRest
3 × 8–122 min
3 × 10–122 min
3 × 8–122 min
2 × 12–1560 s
2 × 12–1560 s

Lower B — hinge focus

Exercise
Sets × RepsRest
4 × 8–102–3 min
3 × 6–102–3 min
3 × 10–12 / leg2 min
Hyperextensiontuck your chin and squeeze glutes at the top
3 × 12–1560–90 s
3 × 2060 s

Upper B — pull focus

Exercise
Sets × RepsRest
3 × 8–122 min
3 × 8–122 min
3 × 15–2060 s
2 × 12–1560 s
2 × 10–1560 s

Progression

Drive the Hip Thrust and Romanian Deadlift up with double progression — top of the rep range on all sets, then add +2.5–5 kg. Glutes tolerate frequency well, so keep at least one full day between the two lower sessions (e.g. Mon / Tue / Thu / Fri). On every glute exercise, full range and a hard one-second squeeze at lockout beat extra load with half reps.

Substitutions

Swap within the pattern: any thrust or bridge for the Hip Thrust, any hinge for the RDL, any lunge or split squat for the Bulgarians. The glutes section of the exercise directory sorts options by equipment.

FAQ

How often should I train glutes to grow them?

Two focused sessions a week is the sweet spot for most lifters — enough stimulus and enough recovery. Daily band pumps add little once you are progressively loading thrusts, hinges and lunges twice a week.

Are squats or hip thrusts better for glutes?

Both, which is why this plan has both: thrusts load the squeeze at full hip extension, squats and lunges load the stretch at the bottom. Research puts their growth roughly equal — the combination beats either alone.

Do I really need the upper-body days?

You can drop them and run just Lower A and B, but balanced pressing and pulling keeps posture, proportions and overall strength moving — and two extra short days a week is a small price for it.

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