planAdvancedGym4 training days / week
Gym Glute Hypertrophy Split
Four gym sessions per week for maximum glute development.
56 min2270 views114 saved
A high-frequency hypertrophy split for experienced lifters: two thrust/hinge days and two unilateral/abduction days. All sets are taken close to failure, with rotating exercises every block to avoid staleness.
Plan schedule
1-week programWeek 1
Day 1Barbell Hip Thrust + Glute-Focused Leg Press + Cable Glute Kickback + Banded Glute Bridge5x8 + 3x15
Day 2Romanian Deadlift (RDL) + American Deadlift + 45-Degree Back Extension + Good Morning4x10
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Bulgarian Split Squat + Deficit Reverse Lunge + Single-Leg RDL + Single Leg Hip Thrust4x10
Day 5Seated Hip Abduction + Cable Standing Abduction + Curtsy Lunge + Cable Pull-Through + Frog Pump4x15
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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