Twelve-Week Glutes
Four gym days for twelve weeks: the thrust day twice, a hinge day and a single-leg day once each. Glutes and legs first, one upper-body lift a day.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A full gym: a barbell and bench for hip thrusts, a Smith machine, a cable station, and the leg machines.
The sessions Four 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 Thrust
- Hip Thrust 4 × 10
- Smith Machine Squat 3 × 10
- Standing Leg Curl 3 × 12 each side
- Hip Abduction Machine 3 × 15
- Hyperextension 3 × 12
- Close-Grip Lat Pulldown 3 × 10
Upper back on the bench, bar padded across your hips, chin tucked. Rest 2 min on the thrust and the squat, 60 sec on the rest.
Day 2 Hinge
- Sumo Deadlift 3 × 6
- Barbell Glute Bridge 3 × 10
- Smith Machine Single-Leg Split Squat 3 × 10 each side
- Cable Glute Kickback 3 × 12 each side
- Cable Hip Adduction 3 × 12 each side
- Machine Incline Chest Press 3 × 10
Sumo: feet wide, toes out, knees pushed over them, and the bar close all the way up. The bridge is from the floor — no bench.
Day 3 Thrust
- Hip Thrust 4 × 10
- Smith Machine Squat 3 × 10
- Standing Leg Curl 3 × 12 each side
- Hip Abduction Machine 3 × 15
- Hyperextension 3 × 12
- Close-Grip Lat Pulldown 3 × 10
Same session as the first day of the week. Try to match or beat that day’s thrust by one rep on the last set.
Day 4 Single Leg
- Narrow-Stance Leg Press 3 × 12
- Glute-Ham Raise or Lying Leg Curl 3 × 8
- Curtsey Squat 3 × 12 each side
- Single-Leg Leg Extension 3 × 12 each side
- Cable Pull-Through 3 × 15
- Machine High Row 3 × 12
The lighter day. If your gym has no glute-ham bench, the lying leg curl takes its place. Rest 60 to 90 sec.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 weeks free with a trainer.
Ask your trainer
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