Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
- Goal
- Muscle gain
- Level
- Intermediate
- Frequency
- 4 days a week
- Duration
- 10 weeks
Day by day
Glutes + Hamstrings (Heavy)
- 1Barbell Hip ThrustGlutes4 × 6-10120 s rest
- 2Romanian DeadliftHamstrings3 × 8-10120 s rest
- 3Bulgarian Split SquatQuadriceps3 × 8-10 / leg90 s rest
- 4Seated Leg CurlHamstrings3 × 10-1260 s rest
- 5Hip Abduction MachineAbductors3 × 15-2045 s rest
Upper Body
- 1Lat PulldownLats3 × 8-1290 s rest
- 2Dumbbell Shoulder PressShoulders3 × 8-1290 s rest
- 3Seated Cable RowUpper back3 × 10-1290 s rest
- 4Incline Dumbbell PressChest3 × 8-1290 s rest
- 5Lateral RaiseShoulders3 × 12-1560 s rest
- 6Face PullShoulders3 × 1560 s rest
- 7PlankAbs3 × 45 s45 s rest
Glutes + Quads
- 1Barbell Back SquatQuadriceps4 × 6-10150 s rest
- 2Walking LungeQuadriceps3 × 10-12 / leg90 s rest
- 3Step-upQuadriceps3 × 10 / leg60 s rest
- 4Cable Pull-throughGlutes3 × 12-1560 s rest
- 5Hip Abduction MachineAbductors3 × 15-2045 s rest
- 6Standing Calf RaiseCalves3 × 12-1545 s rest
Glute Volume + Core
- 1Sumo DeadliftGlutes3 × 6-8150 s rest
- 2Barbell Hip ThrustGlutes3 × 12-1590 s rest
- 3Back ExtensionLower back3 × 12-1560 s rest
- 4Cable Glute KickbackGlutes3 × 12-15 / leg45 s rest
- 5Single-leg Glute BridgeGlutes2 × 12 / leg45 s rest
- 6Dead BugAbs3 × 8 / side45 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
4 days a week for 10 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Barbell, Cable, Machine, Bench.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.