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Original starter · 4 weeks

Glute Strength Block

Three days of lower reps and longer rests to build strength in the hip thrust, squat and sumo deadlift, with glute accessories.

Open editable programStart blank
4weeks
3days a week
12sessions
195working 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.

MeasureWeek 1Week 4Change
Working sets5036−28%
Total reps363258−29%
Reps per set7.37.2−1%
Average RPE7.25.2−28%

Week 1

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 3-5RPE 703:00
Bulgarian Split Squat3 × 6-8RPE 702:00
45-Degree Back Extension3 × 10-12RPE 701:30
Hip Abduction Machine3 × 12-15RPE 7.501:00
Cable Crunch3 × 10-12RPE 7.501:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat5 × 3-5RPE 703:00
Romanian Deadlift3 × 6-8RPE 702:30
Dumbbell Hip Thrust3 × 8-10RPE 701:30
Lying Leg Curl3 × 8-10RPE 7.501:00
Banded Lateral Walk2 × 15-20RPE 7.501:00

PULL - FRI

ExerciseSets × repsEffort / loadRest
Sumo Deadlift5 × 3-5RPE 703:00
Step-Up3 × 6-8RPE 702:00
Single-Leg Hip Thrust3 × 8-10RPE 701:30
Cable Kickback3 × 10-12RPE 7.501:00
Hip Abduction Machine3 × 12-15RPE 7.501:00

Week 2

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 3-5RPE 7.503:00
Bulgarian Split Squat3 × 6-8RPE 7.502:00
45-Degree Back Extension3 × 10-12RPE 7.501:30
Hip Abduction Machine3 × 12-15RPE 801:00
Cable Crunch3 × 10-12RPE 801:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat5 × 3-5RPE 7.503:00
Romanian Deadlift3 × 6-8RPE 7.502:30
Dumbbell Hip Thrust3 × 8-10RPE 7.501:30
Lying Leg Curl3 × 8-10RPE 801:00
Banded Lateral Walk2 × 15-20RPE 801:00

PULL - FRI

ExerciseSets × repsEffort / loadRest
Sumo Deadlift5 × 3-5RPE 7.503:00
Step-Up3 × 6-8RPE 7.502:00
Single-Leg Hip Thrust3 × 8-10RPE 7.501:30
Cable Kickback3 × 10-12RPE 801:00
Hip Abduction Machine3 × 12-15RPE 801:00

Week 3

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 3-5RPE 803:00
Bulgarian Split Squat3 × 6-8RPE 802:00
45-Degree Back Extension4 × 10-12RPE 8.501:30
Hip Abduction Machine4 × 12-15RPE 901:00
Cable Crunch4 × 10-12RPE 901:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat5 × 3-5RPE 803:00
Romanian Deadlift3 × 6-8RPE 802:30
Dumbbell Hip Thrust4 × 8-10RPE 8.501:30
Lying Leg Curl4 × 8-10RPE 901:00
Banded Lateral Walk3 × 15-20RPE 901:00

PULL - FRI

ExerciseSets × repsEffort / loadRest
Sumo Deadlift5 × 3-5RPE 803:00
Step-Up3 × 6-8RPE 802:00
Single-Leg Hip Thrust4 × 8-10RPE 8.501:30
Cable Kickback4 × 10-12RPE 901:00
Hip Abduction Machine4 × 12-15RPE 901:00

Week 4

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 3-5RPE 503:00
Bulgarian Split Squat2 × 6-8RPE 502:00
45-Degree Back Extension2 × 10-12RPE 501:30
Hip Abduction Machine2 × 12-15RPE 5.501:00
Cable Crunch2 × 10-12RPE 5.501:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat4 × 3-5RPE 503:00
Romanian Deadlift2 × 6-8RPE 502:30
Dumbbell Hip Thrust2 × 8-10RPE 501:30
Lying Leg Curl2 × 8-10RPE 5.501:00
Banded Lateral Walk2 × 15-20RPE 5.501:00

PULL - FRI

ExerciseSets × repsEffort / loadRest
Sumo Deadlift4 × 3-5RPE 503:00
Step-Up2 × 6-8RPE 502:00
Single-Leg Hip Thrust2 × 8-10RPE 501:30
Cable Kickback2 × 10-12RPE 5.501:00
Hip Abduction Machine2 × 12-15RPE 5.501:00

What the research says

"It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined."

Schoenfeld, Ogborn and Krieger, Sports Medicine (2016), PubMed 27102172

From the guide How Often to Train Glutes: Weekly Sets and Frequency