Original starter · 4 weeks
Upper Lower Glute Bias
Two lower days that put the glutes first and two upper days for a strong back and shoulders. A balanced four-day week.
4weeks
4days a week
16sessions
248working 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 | 64 | 44 | −31% |
|---|
| Total reps | 645 | 440 | −32% |
|---|
| Reps per set | 10.1 | 10.0 | −1% |
|---|
| Average RPE | 7.2 | 5.2 | −28% |
|---|
Week 1
LOWER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| 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 |
|---|
UPPER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 7 | 01:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7 | 01:30 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 7 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | 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 |
|---|
UPPER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 7 | 01:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15-20 | RPE 7.5 | 01:00 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 7.5 | 01:00 |
|---|
Week 2
LOWER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Back Squat | 3 × 6-8 | RPE 7.5 | 02:30 |
|---|
| 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 |
|---|
UPPER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7.5 | 01:30 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | 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 |
|---|
UPPER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 7.5 | 01:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15-20 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 8 | 01:00 |
|---|
Week 3
LOWER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Back Squat | 3 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Cable Kickback | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hip Abduction Machine | 4 × 15-20 | RPE 9 | 01:00 |
|---|
UPPER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8 | 01:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 4 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 4 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat | 4 × 8-10 | RPE 8 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | 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 |
|---|
UPPER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 4 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 15-20 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 4 × 12-15 | RPE 9 | 01:00 |
|---|
Week 4
LOWER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 3 × 6-8 | RPE 5 | 02:30 |
|---|
| Back Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| 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 |
|---|
UPPER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 5 | 01:30 |
|---|
| Dumbbell Bench Press | 2 × 8-10 | RPE 5 | 01:30 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 5.5 | 01:00 |
|---|
| Cable Crunch | 2 × 12-15 | RPE 5.5 | 01:00 |
|---|
LOWER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat | 3 × 8-10 | RPE 5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 2 × 10-12 | 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 |
|---|
UPPER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 5 | 01:30 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5 | 01:30 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 15-20 | RPE 5.5 | 01:00 |
|---|
| Cable Crunch | 2 × 12-15 | RPE 5.5 | 01:00 |
|---|
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