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Original starter · 4 weeks

Hip Thrust Specialization

A four-week block for a stronger hip thrust: a heavy day, a volume day, a single-leg day and a pump day, plus squats and hinges.

Open editable programStart blank
4weeks
4days a week
16sessions
250working 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 sets6445−30%
Total reps731511−30%
Reps per set11.411.4−1%
Average RPE7.25.2−28%

Week 1

HEAVY THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 4-6RPE 703:00
Back Squat3 × 6-8RPE 702:30
Lying Leg Curl3 × 10-12RPE 701:00
Hip Abduction Machine3 × 15-20RPE 7.501:00
Cable Crunch3 × 12-15RPE 7.501:00

VOLUME THRUST - TUE

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 10-12RPE 702:00
Romanian Deadlift3 × 8-10RPE 702:00
Reverse Lunge3 × 10-12RPE 701:30
Cable Kickback3 × 12-15RPE 7.501:00
Banded Lateral Walk2 × 15-20RPE 7.501:00

SINGLE-LEG - THU

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 8-10RPE 701:30
Bulgarian Split Squat3 × 8-10RPE 701:30
Single-Leg Romanian Deadlift3 × 10-12RPE 701:30
Step-Up3 × 10-12RPE 701:30
Hip Abduction Machine3 × 15-20RPE 7.501:00

PUMP THRUST - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 15-20RPE 701:00
Leg Press3 × 12-15RPE 701:30
45-Degree Back Extension3 × 15-20RPE 701:00
Frog Pump3 × 20-25RPE 7.500:45
Banded Seated Abduction3 × 20-25RPE 7.500:45

Week 2

HEAVY THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 4-6RPE 7.503:00
Back Squat3 × 6-8RPE 7.502:30
Lying Leg Curl3 × 10-12RPE 7.501:00
Hip Abduction Machine3 × 15-20RPE 801:00
Cable Crunch3 × 12-15RPE 801:00

VOLUME THRUST - TUE

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 10-12RPE 7.502:00
Romanian Deadlift3 × 8-10RPE 7.502:00
Reverse Lunge3 × 10-12RPE 7.501:30
Cable Kickback3 × 12-15RPE 801:00
Banded Lateral Walk2 × 15-20RPE 801:00

SINGLE-LEG - THU

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 8-10RPE 7.501:30
Bulgarian Split Squat3 × 8-10RPE 7.501:30
Single-Leg Romanian Deadlift3 × 10-12RPE 7.501:30
Step-Up3 × 10-12RPE 7.501:30
Hip Abduction Machine3 × 15-20RPE 801:00

PUMP THRUST - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 15-20RPE 7.501:00
Leg Press3 × 12-15RPE 7.501:30
45-Degree Back Extension3 × 15-20RPE 7.501:00
Frog Pump3 × 20-25RPE 800:45
Banded Seated Abduction3 × 20-25RPE 800:45

Week 3

HEAVY THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust5 × 4-6RPE 803:00
Back Squat3 × 6-8RPE 802:30
Lying Leg Curl4 × 10-12RPE 8.501:00
Hip Abduction Machine4 × 15-20RPE 901:00
Cable Crunch4 × 12-15RPE 901:00

VOLUME THRUST - TUE

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 10-12RPE 802:00
Romanian Deadlift3 × 8-10RPE 802:00
Reverse Lunge4 × 10-12RPE 8.501:30
Cable Kickback4 × 12-15RPE 901:00
Banded Lateral Walk3 × 15-20RPE 901:00

SINGLE-LEG - THU

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 8-10RPE 801:30
Bulgarian Split Squat3 × 8-10RPE 801:30
Single-Leg Romanian Deadlift4 × 10-12RPE 8.501:30
Step-Up4 × 10-12RPE 8.501:30
Hip Abduction Machine4 × 15-20RPE 901:00

PUMP THRUST - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 15-20RPE 801:00
Leg Press4 × 12-15RPE 8.501:30
45-Degree Back Extension4 × 15-20RPE 8.501:00
Frog Pump4 × 20-25RPE 900:45
Banded Seated Abduction4 × 20-25RPE 900:45

Week 4

HEAVY THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 4-6RPE 503:00
Back Squat2 × 6-8RPE 502:30
Lying Leg Curl2 × 10-12RPE 501:00
Hip Abduction Machine2 × 15-20RPE 5.501:00
Cable Crunch2 × 12-15RPE 5.501:00

VOLUME THRUST - TUE

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust3 × 10-12RPE 502:00
Romanian Deadlift2 × 8-10RPE 502:00
Reverse Lunge2 × 10-12RPE 501:30
Cable Kickback2 × 12-15RPE 5.501:00
Banded Lateral Walk2 × 15-20RPE 5.501:00

SINGLE-LEG - THU

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust3 × 8-10RPE 501:30
Bulgarian Split Squat2 × 8-10RPE 501:30
Single-Leg Romanian Deadlift2 × 10-12RPE 501:30
Step-Up2 × 10-12RPE 501:30
Hip Abduction Machine2 × 15-20RPE 5.501:00

PUMP THRUST - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust3 × 15-20RPE 501:00
Leg Press2 × 12-15RPE 501:30
45-Degree Back Extension2 × 15-20RPE 501:00
Frog Pump2 × 20-25RPE 5.500:45
Banded Seated Abduction2 × 20-25RPE 5.500:45

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