Glutes & Posterior Chain
Power Foundation
Build an athletic, powerful posterior chain. This program targets glutes, hamstrings, and lower back for explosive performance and injury prevention.
Program Overview
Frequency
4 days/week
Session
60–70 min
Duration
8 weeks
Rest Days
3 rest/active recovery days
Equipment
Full gym access
Difficulty
All Levels
Training Phases
Foundation
Weeks 1–3
Build base posterior chain strength. Deadlift and hip thrust technique. 3×10–12.
Power Development
Weeks 4–6
Increase loads. Add explosive movements. 4×6–8 on main lifts.
Peak Performance
Weeks 7–8
Max strength + power. Heavy singles/doubles on deadlift. Sprint work.
Sample Week
4 training daysWarm-Up
5 min bike + glute bridges + hip circles
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Conventional Deadlift Heavy. Full lockout, squeeze glutes at top. | 4 | 5–6 | 180s |
Barbell Hip Thrust | 4 | 8–10 | 90s |
Good Mornings | 3 | 10–12 | 75s |
Leg Curl | 3 | 12 | 60s |
Back Extension (weighted) | 3 | 12 | 60s |
Cool-Down
Hamstring/glute stretch — 5 min
Progression Guide
Weeks 1–3: Build your deadlift base. Start at 70% 1RM. Perfect your hip hinge.
Weeks 4–6: Increase deadlift by 2.5–5kg/week. Add explosive movements.
Weeks 7–8: Test your max. Heavy singles on deadlift. Sprint PRs.
Men's Tip: A strong posterior chain is the foundation of ALL athletic performance. Invest in it.
Nutrition Tip
Eat at maintenance or slight surplus. Prioritize protein (2g/kg) and carbs around training for performance.
Explore Full Nutrition Guide
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