WorkoutIntermediate

Glute Builder

6 weeks 4 sessions/week

GlutesHypertrophy

About This Plan

Targeted glute hypertrophy program. 4 sessions per week pairing heavy compounds with isolation and band finishers.

What You'll Get

Structured 6 weeks training program
4 workouts per week with rest days
Progressive overload and periodization built in
Exercise demonstrations and form cues
Warm-up and cool-down routines

Plan Overview

Category: Workout
Duration: 6 weeks
Level: Intermediate
Sessions/Week: 4

Day-by-Day Schedule

7 days planned. Click any item to see the full demo or recipe.

Day 1

Heavy glutes — hinge focus

barbell deadlift

4 × 5 · 180s rest

band stiff leg deadlift

4 × 10 · 90s rest

barbell bench squat

3 × 8 · 120s rest

band one arm single leg split squat

3 × 10 ea · 75s rest

Day 2

Rest

Day 3

Glute volume — band & bodyweight

band single leg split squat

4 × 12 ea · 75s rest

band squat

4 × 20 · 60s rest

band stiff leg deadlift

3 × 15 · 60s rest

front plank with twist

3 × 30s · 30s rest

Day 4

Rest

Day 5

Heavy glutes — squat focus

barbell bench front squat

4 × 6-8 · 150s rest

barbell lunge

4 × 10 ea · 90s rest

barbell lateral lunge

3 × 10 ea · 75s rest

band straight back stiff leg deadlift

3 × 12 · 60s rest

Day 6

Light cardio

cycle cross trainer

1 × 25 min

Day 7

Rest

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