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Original starter · 4 weeks

Posterior Chain Block

Four days built on hinges and thrusts for stronger glutes and hamstrings: deadlifts, Romanian deadlifts, back extensions and curls.

Open editable programStart blank
4weeks
4days a week
16sessions
242working 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 sets6244−29%
Total reps636450−29%
Reps per set10.310.2−0%
Average RPE7.25.2−28%

Week 1

HINGE A - MON

ExerciseSets × repsEffort / loadRest
Conventional Deadlift4 × 4-6RPE 703:00
Barbell Hip Thrust3 × 8-10RPE 702:00
Lying Leg Curl3 × 10-12RPE 701:00
Cable Kickback3 × 12-15RPE 7.501:00
Cable Crunch3 × 12-15RPE 7.501:00

SQUAT A - TUE

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 702:30
Walking Lunge3 × 10-12RPE 701:30
45-Degree Back Extension3 × 12-15RPE 701:00
Hip Abduction Machine3 × 15-20RPE 7.501:00
Leg Extension2 × 12-15RPE 7.501:00

HINGE B - THU

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 702:30
Single-Leg Hip Thrust3 × 10-12RPE 701:30
Cable Pull-Through3 × 12-15RPE 701:00
Lying Leg Curl3 × 12-15RPE 7.501:00
Banded Lateral Walk2 × 15-20RPE 7.501:00

SQUAT B - FRI

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 8-10RPE 701:30
Dumbbell Hip Thrust3 × 12-15RPE 701:30
Single-Leg Romanian Deadlift3 × 10-12RPE 701:30
Hip Abduction Machine3 × 15-20RPE 7.501:00
Cable Crunch3 × 12-15RPE 7.501:00

Week 2

HINGE A - MON

ExerciseSets × repsEffort / loadRest
Conventional Deadlift4 × 4-6RPE 7.503:00
Barbell Hip Thrust3 × 8-10RPE 7.502:00
Lying Leg Curl3 × 10-12RPE 7.501:00
Cable Kickback3 × 12-15RPE 801:00
Cable Crunch3 × 12-15RPE 801:00

SQUAT A - TUE

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 7.502:30
Walking Lunge3 × 10-12RPE 7.501:30
45-Degree Back Extension3 × 12-15RPE 7.501:00
Hip Abduction Machine3 × 15-20RPE 801:00
Leg Extension2 × 12-15RPE 801:00

HINGE B - THU

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 7.502:30
Single-Leg Hip Thrust3 × 10-12RPE 7.501:30
Cable Pull-Through3 × 12-15RPE 7.501:00
Lying Leg Curl3 × 12-15RPE 801:00
Banded Lateral Walk2 × 15-20RPE 801:00

SQUAT B - FRI

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 8-10RPE 7.501:30
Dumbbell Hip Thrust3 × 12-15RPE 7.501:30
Single-Leg Romanian Deadlift3 × 10-12RPE 7.501:30
Hip Abduction Machine3 × 15-20RPE 801:00
Cable Crunch3 × 12-15RPE 801:00

Week 3

HINGE A - MON

ExerciseSets × repsEffort / loadRest
Conventional Deadlift4 × 4-6RPE 803:00
Barbell Hip Thrust3 × 8-10RPE 802:00
Lying Leg Curl4 × 10-12RPE 8.501:00
Cable Kickback4 × 12-15RPE 901:00
Cable Crunch4 × 12-15RPE 901:00

SQUAT A - TUE

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 802:30
Walking Lunge3 × 10-12RPE 801:30
45-Degree Back Extension4 × 12-15RPE 8.501:00
Hip Abduction Machine4 × 15-20RPE 901:00
Leg Extension3 × 12-15RPE 901:00

HINGE B - THU

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 802:30
Single-Leg Hip Thrust3 × 10-12RPE 801:30
Cable Pull-Through4 × 12-15RPE 8.501:00
Lying Leg Curl4 × 12-15RPE 901:00
Banded Lateral Walk3 × 15-20RPE 901:00

SQUAT B - FRI

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 8-10RPE 801:30
Dumbbell Hip Thrust3 × 12-15RPE 801:30
Single-Leg Romanian Deadlift4 × 10-12RPE 8.501:30
Hip Abduction Machine4 × 15-20RPE 901:00
Cable Crunch4 × 12-15RPE 901:00

Week 4

HINGE A - MON

ExerciseSets × repsEffort / loadRest
Conventional Deadlift3 × 4-6RPE 503:00
Barbell Hip Thrust2 × 8-10RPE 502:00
Lying Leg Curl2 × 10-12RPE 501:00
Cable Kickback2 × 12-15RPE 5.501:00
Cable Crunch2 × 12-15RPE 5.501:00

SQUAT A - TUE

ExerciseSets × repsEffort / loadRest
Back Squat3 × 6-8RPE 502:30
Walking Lunge2 × 10-12RPE 501:30
45-Degree Back Extension2 × 12-15RPE 501:00
Hip Abduction Machine2 × 15-20RPE 5.501:00
Leg Extension2 × 12-15RPE 5.501:00

HINGE B - THU

ExerciseSets × repsEffort / loadRest
Romanian Deadlift3 × 6-8RPE 502:30
Single-Leg Hip Thrust2 × 10-12RPE 501:30
Cable Pull-Through2 × 12-15RPE 501:00
Lying Leg Curl2 × 12-15RPE 5.501:00
Banded Lateral Walk2 × 15-20RPE 5.501:00

SQUAT B - FRI

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat3 × 8-10RPE 501:30
Dumbbell Hip Thrust2 × 12-15RPE 501:30
Single-Leg Romanian Deadlift2 × 10-12RPE 501:30
Hip Abduction Machine2 × 15-20RPE 5.501:00
Cable Crunch2 × 12-15RPE 5.501:00

What the research says

"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

From the guide Beginner Glute Workout Plan for Women: 8 Weeks