Glute Focus 4-Day
Build a stronger, rounder posterior. Hip thrusts, glute bridges, and direct glute volume.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~55 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 16 exercises across the week, 58 sets in total in the 8-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 16 different exercises rather than repeating a few.
Goals: Muscle Gain, General Fitness
Equipment: Full Gym, Barbell, Minimal
Weekly Schedule
Glute Power — Glutes
- Barbell Hip Thrust: 5 × 8, rest 2 min
- Romanian Deadlift: 4 × 10, rest 2 min
- Bulgarian Split Squat: 4 × 10/leg, rest 90s
- Glute Kickback: 3 × 15, rest 1 min
Quad + Glute — Lower
4 exercises (Pro).
Glute Volume — Glutes
4 exercises (Pro).
Upper + Core — Upper
4 exercises (Pro).
Progression Guidance
Add weight when reps hit top of range.