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Full 4-week programs
- Four Week Glute Focused Full Body Block
- Four-Day Glute Hypertrophy More glute volume, four days
- Glute Strength Block Heavier thrusts, squats and pulls
- Hip Thrust Specialization Thrust four times a week
- Home Band Glutes Bands and dumbbells at home
- Posterior Chain Block Glutes and hamstrings, four days
- Three-Day Glute Split Thrust, squat and hinge days
- Two-Day Glute Minimalist Two sessions, real progress
- Upper Lower Glute Bias Full body, glutes first
What the research says
In a 10-week study of 17 young men, full squats grew the gluteus maximus by 6.7%, versus 2.2% for half squats (Kubo et al., 2019). Source
In a study of 13 trained women, the barbell hip thrust produced 69.5% mean upper glute activation versus 29.4% in the back squat. Source
In a 2017 meta-analysis of 15 studies, each extra weekly set added about 0.37% to the percentage gain in muscle size. Source
"For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM)."
American College of Sports Medicine position stand, Medicine and Science in Sports and Exercise (2009), PubMed 19204579