5 min read
Beginner Glute Workout Plan for Women: 8 Weeks
A beginner glute workout plan for women: four movement patterns, a sample 3-day week, sets, reps and RPE, and an 8-week progression you can follow.
Guides
Training guides
Research-backed glute hypertrophy guides you can turn into a program in the builder.
5 min read
Hip Thrust Guide: Setup, Form Cues, Sets and Reps
Learn the barbell hip thrust step by step: bench setup, form cues, sets and reps by %1RM and RPE, weekly progression, and how it compares to squats.
5 min read
How Often to Train Glutes: Weekly Sets and Frequency
How many days a week to train glutes, how many weekly sets to aim for, and sample 2x and 3x weeks you can run starting this Monday.
From the guides
"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