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Original starter · 4 weeks

Three-Day Glute Split

Grow your glutes on three days a week: one day leads with the hip thrust, one with the squat and one with the hinge.

Open editable programStart blank
4weeks
3days a week
12sessions
182working 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 sets4733−30%
Total reps482338−30%
Reps per set10.310.2−0%
Average RPE7.25.2−28%

Week 1

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 8-10RPE 702:00
Goblet Squat3 × 10-12RPE 701:30
Dumbbell Romanian Deadlift3 × 10-12RPE 701:30
Cable Kickback3 × 12-15RPE 7.501:00
Hip Abduction Machine3 × 15-20RPE 7.501:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 702:30
Bulgarian Split Squat3 × 8-10RPE 701:30
Dumbbell Hip Thrust3 × 12-15RPE 701:30
Lying Leg Curl3 × 10-12RPE 7.501:00
Banded Lateral Walk2 × 15-20RPE 7.501:00

HINGE - FRI

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 702:30
Walking Lunge3 × 10-12RPE 701:30
45-Degree Back Extension3 × 12-15RPE 701:00
Single-Leg Hip Thrust3 × 10-12RPE 7.501:00
Hip Abduction Machine3 × 15-20RPE 7.501:00

Week 2

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 8-10RPE 7.502:00
Goblet Squat3 × 10-12RPE 7.501:30
Dumbbell Romanian Deadlift3 × 10-12RPE 7.501:30
Cable Kickback3 × 12-15RPE 801:00
Hip Abduction Machine3 × 15-20RPE 801:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 7.502:30
Bulgarian Split Squat3 × 8-10RPE 7.501:30
Dumbbell Hip Thrust3 × 12-15RPE 7.501:30
Lying Leg Curl3 × 10-12RPE 801:00
Banded Lateral Walk2 × 15-20RPE 801:00

HINGE - FRI

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 7.502:30
Walking Lunge3 × 10-12RPE 7.501:30
45-Degree Back Extension3 × 12-15RPE 7.501:00
Single-Leg Hip Thrust3 × 10-12RPE 801:00
Hip Abduction Machine3 × 15-20RPE 801:00

Week 3

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust4 × 8-10RPE 802:00
Goblet Squat3 × 10-12RPE 801:30
Dumbbell Romanian Deadlift3 × 10-12RPE 801:30
Cable Kickback4 × 12-15RPE 901:00
Hip Abduction Machine4 × 15-20RPE 901:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 802:30
Bulgarian Split Squat3 × 8-10RPE 801:30
Dumbbell Hip Thrust4 × 12-15RPE 8.501:30
Lying Leg Curl4 × 10-12RPE 901:00
Banded Lateral Walk3 × 15-20RPE 901:00

HINGE - FRI

ExerciseSets × repsEffort / loadRest
Romanian Deadlift4 × 6-8RPE 802:30
Walking Lunge3 × 10-12RPE 801:30
45-Degree Back Extension4 × 12-15RPE 8.501:00
Single-Leg Hip Thrust4 × 10-12RPE 901:00
Hip Abduction Machine4 × 15-20RPE 901:00

Week 4

THRUST - MON

ExerciseSets × repsEffort / loadRest
Barbell Hip Thrust3 × 8-10RPE 502:00
Goblet Squat2 × 10-12RPE 501:30
Dumbbell Romanian Deadlift2 × 10-12RPE 501:30
Cable Kickback2 × 12-15RPE 5.501:00
Hip Abduction Machine2 × 15-20RPE 5.501:00

SQUAT - WED

ExerciseSets × repsEffort / loadRest
Back Squat3 × 6-8RPE 502:30
Bulgarian Split Squat2 × 8-10RPE 501:30
Dumbbell Hip Thrust2 × 12-15RPE 501:30
Lying Leg Curl2 × 10-12RPE 5.501:00
Banded Lateral Walk2 × 15-20RPE 5.501:00

HINGE - FRI

ExerciseSets × repsEffort / loadRest
Romanian Deadlift3 × 6-8RPE 502:30
Walking Lunge2 × 10-12RPE 501:30
45-Degree Back Extension2 × 12-15RPE 501:00
Single-Leg Hip Thrust2 × 10-12RPE 5.501:00
Hip Abduction Machine2 × 15-20RPE 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