Booty & Glutes
Sculpt & Strengthen
A targeted glute hypertrophy program designed to build a powerful, shapely lower body. Progressive overload meets glute-specific training for maximum results.
Program Overview
Frequency
4 days/week
Session
55–65 min
Duration
8 weeks
Rest Days
3 rest/active recovery days
Equipment
Full gym + resistance bands
Difficulty
All Levels
Training Phases
Activation Phase
Weeks 1–2
Wake up the glutes. Activation drills, moderate weight, high reps (3×15). Build the mind-muscle connection.
Growth Phase
Weeks 3–6
Progressive overload. Increase hip thrust weight weekly. 4×10–12 on compounds.
Peak Phase
Weeks 7–8
Heavy hip thrusts (5×6–8). Metabolic finishers. Burnout sets.
Sample Week
4 training daysWarm-Up
Banded glute bridges (2×15) + clamshells (2×15) + fire hydrants (2×12)
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Hip Thrust Drive through heels. Squeeze 2s at top. This is your #1 exercise. | 4 | 8–10 | 90s |
Barbell Back Squat Below parallel for maximum glute activation | 4 | 10–12 | 90s |
Bulgarian Split Squat | 3 | 10 each | 60s |
Cable Pull-Through Hinge at hips, squeeze glutes at top | 3 | 12–15 | 45s |
Banded Lateral Walk | 3 | 15 each direction | 30s |
Cool-Down
Glute/hip flexor stretch — 5 min
Progression Guide
Weeks 1–2: Focus on activation. Feel the glutes working on every rep. Use moderate weight.
Weeks 3–6: Increase hip thrust weight by 2.5–5kg every week. This is the growth phase.
Weeks 7–8: Heavy hip thrusts (5×6–8). Add burnout sets at the end of each glute session.
Women's Tip: Glutes respond well to both heavy loads AND high reps. Mix both for best results.
Nutrition Tip
You cannot grow glutes in a deficit. Eat at maintenance or slight surplus (200–300 cal). Protein at 1.8g/kg minimum.
Explore Full Nutrition Guide
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