Glute Builder
For Everyone
A gender-free glute-focused program for anyone who wants stronger, more powerful glutes. Whether for aesthetics, athletics, or injury prevention — this program delivers.
Program Overview
Frequency
3 days/week (glute focus) + 1 upper body
Session
50–60 min
Duration
8 weeks
Rest Days
3 rest days
Equipment
Gym + resistance bands
Difficulty
All Levels
Training Phases
Activation
Weeks 1–2
Learn to activate glutes. Moderate weight, high reps. Build the connection.
Growth
Weeks 3–6
Progressive overload on hip thrust and squat. Increase weight weekly.
Peak
Weeks 7–8
Heavy loads + burnout sets. Test your progress.
Sample Week
4 training daysWarm-Up
Banded glute bridges (2×15) + clamshells (2×12)
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Hip Thrust (barbell or machine) This is your primary glute builder | 4 | 8–10 | 90s |
Squat (back, front, or goblet) | 4 | 10–12 | 90s |
Walking Lunges | 3 | 12 each | 60s |
Cable Pull-Through | 3 | 15 | 45s |
Cool-Down
Hip/glute stretch — 5 min
Progression Guide
Weeks 1–2: Use moderate weight. Focus on squeezing the glutes on every rep.
Weeks 3–6: Add 2.5–5kg to hip thrust every week. Increase squat weight every 2 weeks.
Weeks 7–8: Push for PRs on hip thrust. Add burnout sets at the end.
For everyone: Strong glutes = better posture, less back pain, more athletic power. Worth the investment.
Nutrition Tip
Eat at maintenance or slight surplus to grow muscle. Protein at 1.6–2.0g/kg. Stay hydrated.
Explore Full Nutrition Guide
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