Glute Builder
Six weeks, three days a week, built around the hinge, the lunge and the bridge. Dumbbells, a bench and a band.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells, a bench or a sturdy step, and a loop band for the walks.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hinge
- Dumbbell Romanian Deadlift 4 × 8
- Hip Thrust 4 × 10
- Single-Leg Glute Bridge 3 × 10 each side
- Glute Kickback 3 × 12 each side
- Monster Walk 3 × 10 steps each way
Hip thrust: shoulders on the bench, a dumbbell across your hips, chin tucked, squeeze at the top for a count of two.
Day 2 Single Leg
- Bulgarian Split Squat 3 × 8 each side
- Dumbbell Reverse Lunge 3 × 10 each side
- Dumbbell Step-up 3 × 10 each side
- Glute Kickback 3 × 12 each side
- Monster Walk 3 × 10 steps each way
Split squats: the back foot is there for balance, not for pushing. Lean forward a little to put it in the glute.
Day 3 Squat and Bridge
- Goblet Squat 4 × 10
- Dumbbell Sumo Deadlift 3 × 10
- Walking Lunge 3 × 20 steps
- Glute Bridge 3 × 15
- Monster Walk 3 × 10 steps each way
Sumo: wide stance, toes out, the dumbbell hanging between your feet. Push the floor apart on the way up.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Glutes · Quadriceps · Abductors · Hamstrings
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pair of dumbbells, a bench or a sturdy step, and a loop band for the walks. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Glute Builder” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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