Original starter · 4 weeks
Four Week Glute Focused Full Body Block
4weeks
3days a week
12sessions
174working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 48 | 30 | −37% |
|---|
| Total reps | 432 | 268 | −38% |
|---|
| Reps per set | 9.0 | 8.9 | −1% |
|---|
| Average RPE | 6.8 | 5.8 | −14% |
|---|
Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 8 | RPE 7 | 02:00 |
|---|
| Back Squat | 3 × 6 | RPE 6.5 | 02:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 01:30 |
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| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 7 | 01:00 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10 | RPE 7 | 01:30 |
|---|
| Overhead Press | 3 × 6 | RPE 6.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 7 | 01:00 |
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| Bird Dog · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 6 | RPE 6.5 | 02:30 |
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| Dumbbell Split Squat | 3 × 10 | RPE 7 | 01:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 9 | RPE 7.5 | 02:00 |
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| Back Squat | 3 × 7 | RPE 7 | 02:30 |
|---|
| Dumbbell Bench Press | 3 × 11 | RPE 7.5 | 01:30 |
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| Barbell Row | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Standing Calf Raise | 2 × 13 | RPE 7.5 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 9 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Overhead Press | 3 × 7 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Leg Curl | 2 × 13 | RPE 7.5 | 01:00 |
|---|
| Bird Dog · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 7 | RPE 7 | 02:30 |
|---|
| Dumbbell Split Squat | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Incline Dumbbell Press | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 13 | RPE 7.5 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
|---|
Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 02:00 |
|---|
| Back Squat | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Barbell Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 8 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 12 | RPE 8 | 01:30 |
|---|
| Overhead Press | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 2 × 15 | RPE 8 | 01:00 |
|---|
| Bird Dog · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Split Squat | 3 × 12 | RPE 8 | 01:30 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 8 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
|---|
Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 2 × 8 | RPE 6 | 02:00 |
|---|
| Back Squat | 2 × 6 | RPE 6 | 02:30 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Barbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Standing Calf Raise | 1 × 12 | RPE 6 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell Step-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 02:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 1 × 12 | RPE 6 | 01:00 |
|---|
| Bird Dog · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 2 × 6 | RPE 6 | 02:30 |
|---|
| Dumbbell Split Squat | 2 × 10 | RPE 6 | 01:30 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12 | RPE 6 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
|---|
What the research says
"The barbell hip thrust activates the gluteus maximus and biceps femoris to a greater degree than the back squat when using estimated 10RM loads."
Contreras, Vigotsky, Schoenfeld, Beardsley and Cronin, Journal of Applied Biomechanics (2015), PubMed 26214739
From the guide Hip Thrust Guide: Setup, Form Cues, Sets and Reps