DAY 1: GLUTES
Build strength with lower reps, heavier load.
- Hip Thrust: 4×10–10
- Romanian Deadlift: 3×8–10
- Sumo Squat: 3×10-12
- Cable Kickbacks: 3×12–15
DAY 2: REST / ACTIVE RECOVERY
Light walk, stretching, yoga, or foam rolling.
DAY 3: GLUTES & HAMSTRINGS
Pump & muscle growth.
- Squat: 3×8-10
- Legpress: 3×8-10
- Bulgarian split squat: 3×8-10
- Leg extensions: 3×10-12
Focus on squeezing glutes on every rep, slow tempo for max activation.
DAY 4: REST / ACTIVE RECOVERY
Light walk, stretching, yoga, or foam rolling.
DAY 5: UPPER BODY / CORE (OPTIONAL)
Recovery for glutes, maintain full-body balance.
- Pull-ups / Lat Pulldown: 3×10–12
- Push-ups / Bench Press: 3×10–12
- Plank Variations: 3×30–60 sec
- Side Plank with Hip Dip: 3×10 per side
DAY 6: GLUTE FOCUS & BURNOUT
Isolation, end-of-week pump.
- Hip Thrust: 4×10–12
- Romanian Deadlift: 3×8–10
- Reverse lunges: 3x10-12
- Hyper extensions: 3x10 weighted followed by 10 times bodyweight
DAY 7: REST / ACTIVE RECOVERY
Light walk, stretching, yoga, or foam rolling.
EXTRA TIPS
- Progressive overload is key: gradually increase weight or reps
- Mind-muscle connection: really feel your glutes work
- Eat enough protein and maintain calorie balance for growth