Glutes & Legs Focus
Beginner 3 days a week Full gym Muscle
Two lower-body days built around hip thrusts and squats, plus one upper-body day to stay balanced.
Weekly schedule
Mon Glutes A, Wed Upper, Fri Glutes B. Each session has 15 working sets on average and takes about 38 minutes.
The workouts
Glutes A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Hip Thrust | 4 × 8-12 | 2:00 |
| Back Squat | 3 × 8-10 | 2:30 |
| Romanian Deadlift | 3 × 8-10 | 2:00 |
| Hip Abduction | 3 × 15-20 | 1:00 |
| Cable Glute Kickback | 3 × 12-15 | 1:00 |
Upper Body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Lat Pulldown | 3 × 10-12 | 1:30 |
| Seated Dumbbell Press | 3 × 10-12 | 1:30 |
| Seated Cable Row | 3 × 10-12 | 1:30 |
| Incline Dumbbell Press | 3 × 10-12 | 1:30 |
| Lateral Raise | 3 × 12-15 | 1:00 |
Glutes B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3 × 8-12 | 1:30 |
| Smith Machine Hip Thrust | 3 × 10-12 | 1:30 |
| Leg Press | 3 × 12-15 | 1:30 |
| Lying Leg Curl | 3 × 10-12 | 1:00 |
| Glute Bridge | 2 × 15-20 | 1:00 |
How to progress
- Pick a weight you can lift for the top of the rep range with 1–2 reps left in the tank.
- Each session, try to add a rep. When every set hits the top of the range, add the smallest weight jump (2.5 kg on barbells, 1–2 kg on dumbbells) and start back at the bottom.
- Rest 1–2 minutes on small exercises and 2–3 minutes on squats, presses and rows.
- Expect to add weight almost every week for the first few months. That's normal, and it's the fun part.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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