Original starter · 4 weeks
Two-Day Glute Minimalist
Short on time? Two full lower-body sessions a week cover the thrust, squat and hinge, so your glutes still grow.
4weeks
2days a week
8sessions
123working 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 | 32 | 22 | −31% |
| Total reps | 346 | 236 | −32% |
| Reps per set | 10.8 | 10.7 | −1% |
| Average RPE | 7.2 | 5.2 | −28% |
Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 7 | 02:00 |
| Goblet Squat | 3 × 10-12 | RPE 7 | 01:30 |
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
| Cable Kickback | 3 × 12-15 | RPE 7.5 | 01:00 |
| Hip Abduction Machine | 3 × 15-20 | RPE 7.5 | 01:00 |
DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 7 | 01:30 |
| Dumbbell Hip Thrust | 3 × 12-15 | RPE 7 | 01:30 |
| 45-Degree Back Extension | 3 × 12-15 | RPE 7 | 01:00 |
| Lying Leg Curl | 3 × 10-12 | RPE 7.5 | 01:00 |
| Banded Lateral Walk | 3 × 15-20 | RPE 7.5 | 01:00 |
Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 7.5 | 02:00 |
| Goblet Squat | 3 × 10-12 | RPE 7.5 | 01:30 |
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
| Cable Kickback | 3 × 12-15 | RPE 8 | 01:00 |
| Hip Abduction Machine | 3 × 15-20 | RPE 8 | 01:00 |
DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 7.5 | 01:30 |
| Dumbbell Hip Thrust | 3 × 12-15 | RPE 7.5 | 01:30 |
| 45-Degree Back Extension | 3 × 12-15 | RPE 7.5 | 01:00 |
| Lying Leg Curl | 3 × 10-12 | RPE 8 | 01:00 |
| Banded Lateral Walk | 3 × 15-20 | RPE 8 | 01:00 |
Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8 | 02:00 |
| Goblet Squat | 3 × 10-12 | RPE 8 | 01:30 |
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
| Cable Kickback | 4 × 12-15 | RPE 9 | 01:00 |
| Hip Abduction Machine | 4 × 15-20 | RPE 9 | 01:00 |
DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 8 | 01:30 |
| Dumbbell Hip Thrust | 3 × 12-15 | RPE 8 | 01:30 |
| 45-Degree Back Extension | 4 × 12-15 | RPE 8.5 | 01:00 |
| Lying Leg Curl | 4 × 10-12 | RPE 9 | 01:00 |
| Banded Lateral Walk | 4 × 15-20 | RPE 9 | 01:00 |
Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 5 | 02:00 |
| Goblet Squat | 2 × 10-12 | RPE 5 | 01:30 |
| Romanian Deadlift | 2 × 8-10 | RPE 5 | 02:00 |
| Cable Kickback | 2 × 12-15 | RPE 5.5 | 01:00 |
| Hip Abduction Machine | 2 × 15-20 | RPE 5.5 | 01:00 |
DAY 2 - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 × 8-10 | RPE 5 | 01:30 |
| Dumbbell Hip Thrust | 2 × 12-15 | RPE 5 | 01:30 |
| 45-Degree Back Extension | 2 × 12-15 | RPE 5 | 01:00 |
| Lying Leg Curl | 2 × 10-12 | RPE 5.5 | 01:00 |
| Banded Lateral Walk | 2 × 15-20 | RPE 5.5 | 01:00 |
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