GLUTE & LEG FOCUS
Three sessions a week built entirely around the glutes and legs — real progression, not just squats.
A genuine specialisation block. Each session hits the glutes from a different angle — heavy compound, single-leg unilateral work, and isolation/pump — so nothing gets neglected and nothing gets stale.
The week
8 weeks · 3 sessionsHeavy Compound
glutes, quads, hamstrings-
Hip thrustChin tucked, full lockout, 1 second squeeze.4 × 8 · 120s rest
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Back squatBrace hard, knees track over toes, hit depth every rep.4 × 8 · 120s rest
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Romanian deadliftHinge at the hips, bar close, feel the stretch.4 × 10 · 90s rest
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Leg pressFeet mid-platform, do not lock out hard.3 × 12 · 90s rest
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Standing calf raiseFull stretch at the bottom, pause at the top.4 × 15 · 45s rest
Single Leg
glutes, balance-
Bulgarian split squatFront shin vertical, back foot elevated, slow eccentric.4 × 10 each · 90s rest
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Single leg Romanian deadliftHips square, reach the floor, stand tall to finish.3 × 10 each · 75s rest
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Curtsy lungeStep back and across, front knee tracks over the toe.3 × 12 each · 60s rest
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Step upDrive through the lead heel, no push off the back leg.3 × 12 each · 60s rest
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Single leg glute bridgeHips level throughout, drive through the planted heel.3 × 15 each · 45s rest
Glute Pump
glutes, isolationLighter loads, full range, chase the burn.
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Cable glute kickbackSmall controlled range, squeeze at the top, no swinging.4 × 15 each · 45s rest
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Hip abduction machineSlow and controlled, avoid rocking the torso.4 × 15 · 45s rest
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Frog pumpSoles of the feet together, pulse through full range.4 × 20 · 30s rest
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Glute bridge marchHips high and stable, alternate lifting each foot.3 × 12 each · 30s rest
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Banded lateral walkStay low, keep tension on the band the whole set.3 × 15 each way · 30s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift