KATIE SONIER'S 6-WEEK
GLUTE BUILDING PROGRAM 3.O
BUILD STRONGER, BIGGER, MORE
POWERFUL GLUTES
INSIDE
TABLE OF CONTENTS
3
Before You Start
Before you begin the program, please read
about our terms and conditions as well as our
legal disclaimers. By accessing and using this
guide, you agree to be bound by these terms.
4
Important Info
Make sure you read, understand, and apply all
of this important info to really get the most out
of your training!
9
Form Cues
Form cues I use when coaching the exercises in
this program.
12
6-Week Program
Your 6-Week Glute Training Programming.
30
Train With Katie
Membership
Want more training after this program?
Consider my TWK programming for ongoing
programming and coaching with me.
www.katiesonier.com
BEFORE YOU START
LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN
THIS PROGRAM.
LEGAL DISCLAIMER
The information in this document is
intended for general reference purposes
only and is not intended to address
specific medical conditions.
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professional medical advice or a medical
exam. Prior to participating in any
exercise program or activity, you should
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BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
GYM REQUIRED FOR THIS PROGRAM: You will need
access to a fully equipped gym or at least a well
equipped home gym for this program.
RESISTANCE BAND: We will be doing a good
amount of band work in this program. I suggest the
Bret Contreras Glute Loop. Large Level 1 works for
most people. Unless you are petite, then get a small
level 1. It's important that your resistance band is not
too tight so you can actively drive your knees out
against it and get good range of motion.
HIP THRUST PAD: We prioritize the barbell hip
thrust in this program, which means you'll want to
own a good barbell pad to protect your hips. I
suggest Hampton brand- it's a nice, thick pad. You
can get off Amazon.
THE BENEFITS OF GLUTE BUILDING: The glutes are
the largest muscle in the body and arguably the
most important when it comes to improving overall
performance and athleticism, injury prevention, and
improving posture. They are the pillar of strength
and stability for your entire body. That being said,
having weak, underdeveloped glutes can cause
problems with overall health and performance. And
of course from a physique standpoint, well
developed glutes just look good!
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
ROLE OF THE GLUTES: The gluteal muscles or the
"glutes" are a group of three muscles: gluteus
maximus (main role being hip extension), gluteus
medius (main role being hip abduction), and
gluteus minimus (also plays a role in hip abduction
and internal rotation of femur at hip joint). In this
program, you will optimize your training by working
the glutes from all angles.
THE HIP THRUST= BEST GLUTE BUILDING
EXERCISE: Peak glute activation occurs at end
range hip extension (when hips are fully extended)
while shoulders are in line with hips. The scientific
studies all prove it and so do the results- the barbell
hip thrust is the best glute building movement you
can do. This is why we will be prioritizing it in this
program.
PRETRAINING WARM UP: Make sure you are
warming up appropriately before getting into your
training. I like a good dynamic mobility warm up
before getting into my training. The "world's
greatest stretch" is my favorite full body warm up.
MIND-MUSCLE CONNECTION: It's important to
master the "mind-muscle connection" when
performing each exercise. You should actively focus
on feeling what you want to feel with every rep.
Don't just fly though a set without feeling what you
want to feel! If needed, drop the weight and slow
things down so you can really focus on this.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
HIP THRUST SENSATION VS. STRENGTH REPS:
We will be performing the barbell hip thrust at a
variety of rep ranges and loads. 2 days a week, we
will be performing relatively higher rep ranges and 1
day a week we will be working more "strength" reps
or lower rep ranges. For maximum hypertrophy
gains, you want to be getting stronger in a variety of
rep ranges. Obviously loads will be different for
higher vs lower rep ranges. You will notice that
performing higher rep barbell hip thrusts leaves you
with an insane glute burn and glute "pump"- which
is just blood flow to the muscle. These are
"sensation" reps- you are working for that total
burn/fatigue/pump sensation. You will also notice
that when performing in the lower rep ranges, or
strength reps, you don't feel that intense burn as
much. That's normal. It's important to hit all rep
ranges to make sure we are both growing and
getting stronger over time.
STRONG GLUTES=STRONG BODY: Compound lifts
(multi-joint exercises) make up the majority of this
programming. You will see that we will be
performing many barbell hip thrusts, barbell
deadlift variations, and lunging variations. These lifts
will both build your glutes and get you strong. As
your glutes get stronger, so will the rest of your
body! They go hand in hand.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
TECHNIQUE: The most well developed glutes/bodies out there all perform well. They have
really good technique. It's important to build a strong foundation and make sure your
technique is correct- both for safety reasons and to optimize your growth. If you need to
drop the weight and dial back into form, do it! Always approach your training as a long term
process- build your foundation so you can continue to make progress for many years ahead.
If you want me to look over your form on any movement pattern, do not hesitate to send
me a video via email. katie@katiesonier.com
WEIGHT SELECTION: First, make sure you have mastered technique, then progress with load
over time. The last few reps of each working set should be a challenge. I want you pushing
near/to failure on every set. You should never just breeze through a set. Form first, then
challenge yourself appropriately. How quickly we add more plates to the bar over time will
look different for everyone. But mastering form and training consistently can speed up your
process.
SUPERSETS: We will be doing supersets in this program, which is 2 exercises performed
back to back. Allow yourself to rest! I want you resting after each individual exercise within
the superset and before you repeat the superset for the next round. Rest long enough to
where you fully recover and can perform your best for round 2 and 3. If you're truly pushing
yourself, you will need the rest! Rest can be anywhere from 2-5 + minutes depending on
how taxing the movement is/how well you recover.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
PROGRESSIVE OVERLOAD: This is the most important principle to consider when following
a training program. In order for muscle to grow, strength to be gained, or performance to
improve, the human body must be forced to adapt to a tension that is above what it has
previously experienced. This is called progressive overload. You want to focus on being able
to do more over time. Some examples of progressive overload: adding more weight to the
bar over time, increasing reps performed at a certain weight, improving form, improving
mind muscle connection, etc. You will see that this training program allows for lots of
repetition week after week- this is how you will apply progressive overload. Focus on getting
just a little bit better each week.
SORENESS & RECOVERY: Remember that my goal for you is to recover well from every
training session so you can give 100% to the next session. That being said, I do not want you
experiencing any type of crippling soreness. If you're so sore, you can't recover well and then
you can't be consistent. Consistency is king. Soreness is overrated- don't chase muscle
soreness. Instead, focus on getting stronger over time. I want you be to stronger by the end
of week 6 than you were before starting week 1. Also consider what you're doing outside the
gym for recovery- prioritizing sleep (~8 hours per night most ideal) and eating enough
calories to support your training sessions.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
WARM UP SETS FOR HEAVY THRUSTS; Every Friday in this program, we will be hitting lower
rep range barbell hip thrusts, or strength reps. Lower rep ranges means we are really
challenging our strength and going heavier. You'll need to do a few warm up sets before
getting into your working set weight. Obviously the stronger you are, the more warm up sets
you'll need. A general guide for warming up for the 6-8 rep range sets: 1-2 sets of 5 reps at
60% of working set weight and 1-2 sets of 3 reps at 80% of working set weight. Again, that is
very general. But I do want you spending some time warming up before you reach your
strength reps weight.
BARBELL HIP THRUST 1O MINUTE EMOM: This variation has been a staple in my own
programming and I know has contributed to a lot of glute size- both with myself and my
clients. These should be very very hard. Every set should get progressively more challenging
and the last few sets of 12 reps should be incredibly brutal. Push these to failure- to where
you could not physically do another set of thrusts when you're done. It's a lot of reps (120
total in 10 minutes), but this doesn't mean go super light and fly through it! Go as heavy as
you can, while still maintaining good form. Push to failure. This is how we grow! We will
repeat this variation, which gives you an opportunity to do it better (go heavier, better form)
week after week.
TRANSITIONS BETWEEN DROP SET: Another variation we will do in this programming is the
barbell hip thrust drop set in the 10/12/15 rep ranges. As we increase reps, we decrease
weight. I want your transitions between sets to be as quick as possible! This is how we get
the most out of a drop set. Having a partner to help you pull plates off the bar is most ideal.
These should also be brutal- push them to failure!
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
INFO YOU SHOULD KNOW:
THE VALUE OF REPETITION: As I've mentioned above, you will be doing lots of repetition in
this program. This is how we improve our performance, build strength, and grow our glutes!
You have to repeat and repeat some more to really make progress in the gym. You'll see
repetition in movement patterns and you'll see repetition in rep ranges. I want you to focus
on getting a little bit better every time you repeat- whether that be adding more weight to
the bar, performing the movement with better technique, or having better mind muscle
connection with the movement.
NUTRITION & TRAINING: Remember that everyone's nutrition habits/overall calorie intake
will look very different. What matters most at the end of the day is calories in vs. out (energy
balance). Getting in sufficient protein is second most important factor to consider after
overall calorie intake. Whether you choose to work in a calorie deficit, maintenance calories,
or a calorie surplus, the training goal still remains the same- get as strong as you can in all
rep ranges. Actively chase PRs (personal records)! A lot of the times maintenance calories
(and sufficient protein) paired with a progressive training program (getting stronger over
time) is the best way to both build muscle and lose body fat at the same time. We call this
"recomping" or improving your body composition. Recomping is not a quick 6 week process
(unless very new to training). Look at it as a year + long process. This 6 week program can
help you build a really great foundation for your glute training that you can continue to
build on for years ahead!
PERFORMANCE GOALS: I'm always stressing the importance of having performance goals.
Just focusing on what your body looks like will get old quick. Instead, focus on your
performance in the gym. Focus on finding out what your body is capable of! You'll most
likely be more consistent if you're actively chasing PRs (personal records) in the gym and as
I've mentioned, consistency is king. This will also allow you to enjoy the process. This is so
important- never forget to have fun and enjoy what you're doing!
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
FORM CUES:
I cannot stress it enough- your technique/form is so important. So I thought I'd include
some of my go to form cues I use when coaching the movements you'll see in this program.
Barbell Hip Thrust- When you lockout the barbell hip thrust, you want to have your chin
tucked (looking forward), you want to pull your hips in, squeeze your butt, and have your
ribs down. This is the posterior pelvic tilt (PPT) and this is how you will prevent
hyperextension of the lumbar spine and make sure the glutes are doing the work. Where
you place your back on the bench matters so that you are locked in and not sliding down as
you move. Lock the bench in just below the shoulder blades and make sure your upper
body is not shifting/laying back on bench as you lockout. All the movement is in your hips.
Bench height also matters- ideal bench height is 14-16 inches for most people. Stacking up
an aerobic step with 5 risers works great for most people. Most gyms do have aerobic steps!
Barbell Romanian Deadlift- Stance is about hip width apart. You want to initiate this
movement with your hips. Maintain neutral neck (do not look in mirror). Think to push your
butt back, allow for little knee flexion (feel the hamstring stretch), strong core, strong lats.
Strong lat engagement= shoulders back, locked in. A good cue for lat engagement is to
think that someone is trying to put their hand in your armpit and you're not letting them.
Keep the barbell locked in close to your body. You want to make sure you maintain a
neutral spine (flat back) through the movement so your hamstrings and glutes are moving
the load, not your erectors. Decrease the load if you need to. Limit range of motion if you
need to. But maintain a nice neutral spine!
Barbell Sumo Deadlift- Similar cues as romanian deadlift. Except with the sumo deadlift,
you will allow for more knee flexion (knee bend). As hips reach back, knees bend. Think hips
and knees move together as one. Your stance will also be significantly wider than outside
hip width and feet flared outward. Strong core, strong lats. Maintain a neutral spine. Another
cue I like with deadlifts is to think to drive your feet into the floor (spread floor apart with
feet) as you pull.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
FORM CUES:
Barbell Glute Bridge- You want your head laying on a Bosu Ball (or stacked towels if your
gym doesn't have a Bosu Ball). This way your chin remains tucked and this prevents
hyperextension of the lumbar spine. This positioning mimics the barbell hip thrust. Chin is
tucked, hips are in and ribs are down at the lockout (posterior pelvic tilt). Actively squeeze
butt and feel the glutes working as you lock out each rep.
Lunge-For all lunge variations in this program, focus on front leg doing the work. Strong
front leg, drive toes and heels into floor (for stability), strong core (again for stability). Always
start with weaker leg. Always match both weight and reps with weaker and stronger side.
Glute/Hamstring Focused Back Extension- I do not want you to feel any lower back with
these. By tucking the chin, rounding upper back, and driving hips into the pad as you come
up, you take erectors out of it and should feel all glute and hamstring. When you're at the
top of this movement, picture yourself at the top of a hip thrust- your chin is tucked, hips in,
ribs down, squeezing butt (PPT). Feet are flared outward on this movement.
Kettlebell Swing- This is a hip hinge movement pattern, not a squat. There is little knee
flexion here, chest is dropping to parallel to floor (when KB is between legs). Think to keep
the KB close to body as it swings between legs (KB to crotch is a cue I like). All the
movement in the hips- glutes and hamstrings moving the load. Always start and finish the
KB swing from the floor. Keep chin tucked (don't look in mirror) and maintain neutral spine
(flat back) throughout. Drive toes and heels into floor for stability.
Prone Hamstring Curl- Make sure you are driving hips into pad as you pull feet towards
butt. Do not let butt rise. If butt is rising, that means you are probably going too heavy. Keep
feet flexed (toes to shin). You should feel all hamstring here.
BUILD A BADASS
BACKSIDE 3.0
TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING
FORM CUES:
Kettlebell Sumo Stance Deficit Deadlift- Remember the KB must reach past the deficit
(elevated surface) to be considered a deficit (more range of motion). Hips reach back as
knees bend, strong lats, strong core. KB should travel in one vertical line up and down as
you move. KB should land directly between mid feet (not in front of feet) with every rep.
B-Stance Barbell Hip Thrust & B-Stance Barbell Glute Bridge- "B-Stance" means stagger
stance. This is a unilateral (single sided) movement. I want your working leg toes in line with
your stabilizing leg heel (this foot is on heel, toes up off floor). The working leg is moving
about 70% of the load, while the stabilizing leg is there to stabilize and also help move the
load about 30%.
Banded Lateral Step- Band above knees. My favorite way to lateral step is stepping in and
out (in one spot) with legs straight (locked) and toes facing inward. You should feel side,
upper glutes working here.
Banded Lying Lateral Raise- Band above knees. Laying on your side, bending bottom knee
and keeping top leg straight. Flex foot, turn toes toward floor, and heel towards ceiling.
Internally rotate hip while actively driving top leg up and getting as much range of motion
as you can. Lay your head down on your side and maintain hip positioning. You should feel
side, upper glutes working here.
ONGOING SUPPORT: Feel free to email me! katie@katiesonier.com
Week 1: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this once
Banded Barbell Hip Thrust
10 Minute EMOM:
Perform 12 reps every minute on the
minute for 10 minutes
120 total reps
Superset 2: Repeat superset 3 rounds
Barbell Romanian Deadlift
x 10 reps
Banded Barbell Glute Bridge
Deadstop Reps x 20 reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
x 10 reps each leg
Dumbbell Weighted
Glute/Hamstring Focused Back
Extension x 15 reps
Week 1: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 15 reps each leg
Banded Lying Lateral Raise
x 50 reps each leg
Superset 2: Repeat superset 3 rounds
Barbell Sumo Deadlift x 10 reps
Banded Seated Abduction x 30 reps
leaning forward, x 30 reps sitting
upright, x 30 reps leaning back
Superset 3: Repeat superset 3 rounds
Kettlebell Swing x 20 reps
Prone Hamstring Curl Dropset
x 12 reps heavier load into 24 reps
half the load
Week 1: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 6 reps
with 3 Second Iso Hold at top of
each rep
Banded Lateral Step
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 12 reps
Banded Barbell Glute Bridge
B-Stance x 12 reps each leg
into both legs x 12 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
x 10 reps each leg
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 10 reps each leg into 10 reps
both legs weighted
Week 2: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this once
Banded Barbell Hip Thrust
10 Minute EMOM:
Perform 12 reps every minute on the
minute for 10 minutes
120 total reps
Superset 2: Repeat superset 3 rounds
Barbell Romanian Deadlift
x 10 reps
Banded Barbell Glute Bridge
Deadstop Reps x 25 reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
x 12 reps each leg
Dumbbell Weighted
Glute/Hamstring Focused Back
Extension x 20 reps
Week 2: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 15 reps each leg
Banded Lying Lateral Raise
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Barbell Sumo Deadlift x 10 reps
Banded Bodyweight Hip Thrust
x 20 reps into 20 Abductions x 3 = 1 set
Superset 3: Repeat superset 3 rounds
Kettlebell Swing x 20 reps
Prone Hamstring Curl Single Leg
3 Second Eccentric
x 10 reps each leg
Week 2: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 6 reps
with 3 Second Iso Hold at top of
each rep
Banded Lateral Step
x 50 reps (25 each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 10 reps
3 Second Eccentric
Banded Barbell Glute Bridge
B-Stance x 15 reps each leg
into both legs x 15 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
x 12 reps each leg
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 12 reps each leg into 12 reps
both legs weighted
Week 3: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this once
Banded Barbell Hip Thrust
10 Minute EMOM:
Perform 12 reps every minute on the
minute for 10 minutes
120 total reps
Superset 2: Repeat superset 3 rounds
Deficit Barbell Romanian Deadlift
x 8 reps
Banded Barbell Glute Bridge
Deadstop Reps x 30 reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
2 Second Pause at bottom
x 8 reps each leg
Dumbbell Weighted
Glute/Hamstring Focused Back
Extension x 20 reps
Week 3: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 20 reps each leg
Banded Lying Lateral Raise
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Pause Barbell Sumo Deadlift
Pause 1 second below knee
x 8 reps
Banded Seated Abduction x 30 reps
leaning forward, x 30 reps sitting
upright, x 30 reps leaning back
Superset 3: Repeat superset 3 rounds
Kettlebell Swing Reset x 12 reps
Prone Hamstring Curl Dropset
x 12 reps heavier load into 24 reps
half the load
Week 3: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 6 reps
with 3 Second Iso Hold at top of
each rep
Banded Lateral Step
x 50 reps (25 each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 12 reps
Banded Barbell Glute Bridge
B-Stance x 15 reps each leg
into both legs x 15 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
x 12 reps each leg
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 12 reps each leg into 12 reps
both legs weighted
Week 4: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this 2-3 times
Banded Barbell Hip Thrust
Dropset 10/12/15 rep ranges
Decrease load by
~20% as reps increase with each
set
Superset 2: Repeat superset 3 rounds
Deficit Barbell Romanian Deadlift
x 8 reps
Banded Barbell Glute Bridge 1
Abduction between each rep
x 20 reps into 10 constant tension reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
2 Second Pause at bottom
x 8 reps each leg
Glute/Hamstring Focused Back
Extension x 15 reps weighted into
30 reps bodyweight
Week 4: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 10 reps each leg into 10 reps both
legs
Banded Lateral Step
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Pause Barbell Sumo Deadlift
Pause 1 second below knee
x 8 reps
Banded Bodyweight Hip Thrust
x 20 reps into 20 Abductions x 3 = 1 set
Superset 3: Repeat superset 3 rounds
Kettlebell Swing Reset x 12 reps
Prone Hamstring Curl Single Leg
3 Second Eccentric
x 12 reps each leg
Week 4: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 8 reps
Banded Lying Lateral Raise
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 10 reps
3 Second Eccentric
Banded Barbell Glute Bridge
B-Stance x 15 reps each leg
into both legs x 15 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
x 10 reps each leg
(increase deficit)
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 15 reps each leg into 15 reps
both legs weighted
Week 5: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this 2-3 times
Banded Barbell Hip Thrust
Dropset 10/12/15 rep ranges
Decrease load by
~20% as reps increase with each
set
Superset 2: Repeat superset 3 rounds
Barbell Romanian Deadlift
1-1/2 reps (barbell above knee
for the 1/2 rep) x 8 reps
Banded Barbell Glute Bridge
1 Abduction between each rep
x 20 reps into 10 constant tension reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
x 10 reps each leg
Glute/Hamstring Focused Back
Extension x 15 reps weighted into
30 reps bodyweight
Week 5: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 10 reps each leg into 10 reps both
legs
Banded Lying Lateral Raise
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Barbell Sumo Deadlift
x 10 reps
Banded Seated Abduction x 30 reps
leaning forward, x 30 reps sitting
upright, x 30 reps leaning back
Superset 3: Repeat superset 3 rounds
Kettlebell Single Leg Deadlift
x 10 reps each leg
Prone Hamstring Curl Single Leg
x 10 reps into both legs x 10 reps
Week 5: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 8 reps
Banded Lateral Step
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 12 reps
Banded Barbell Glute Bridge
B-Stance x 20 reps each leg
into both legs x 20 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
2 Second Pause at bottom
x 8 reps each leg
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 15 reps each leg into 15 reps
both legs weighted
Week 6: Glute Training
Monday/Wednesday/Friday
MONDAY:
Set 1: Perform this 2-3 times
Banded Barbell Hip Thrust
Dropset 10/12/15 rep ranges
Decrease load by
~20% as reps increase with each
set
Superset 2: Repeat superset 3 rounds
Barbell Romanian Deadlift
1-1/2 reps (barbell above knee
for the 1/2 rep) x 8 reps
Banded Barbell Glute Bridge
1 Abduction between each rep
x 25 reps into 15 constant tension reps
Superset 3: Repeat superset 3 rounds
Dumbbell Bulgarian Split Squat
x 12 reps each leg
Glute/Hamstring Focused Back
Extension x 15 reps weighted into
30 reps bodyweight
Week 6: Glute Training
Monday/Wednesday/Friday
WEDNESDAY:
Superset 1: Repeat superset 3 rounds
Banded Barbell B-Stance Hip Thrust
x 12 reps each leg into 12 reps both
legs
Banded Lateral Step
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Barbell Sumo Deadlift
Pause 1 second below knee
x 10 reps
Banded Bodyweight Hip Thrust
x 20 reps into 20 Abductions x 3 = 1 set
Superset 3: Repeat superset 3 rounds
Kettlebell Single Leg Deadlift
x 12 reps each leg
Prone Hamstring Curl Single Leg
x 12 reps into both legs x 12 reps
Week 6: Glute Training
Monday/Wednesday/Friday
FRIDAY:
Superset: Repeat superset 3 rounds
Banded Barbell Hip Thrust x 8 reps
Banded Lying Lateral Raise
x 50 reps (25 reps each leg)
Superset 2: Repeat superset 3 rounds
Deficit Sumo Stance Kettlebell
Deadlift x 12 reps
3 Second Eccentric
Banded Barbell Glute Bridge
B-Stance x 20 reps each leg
into both legs x 20 reps
Superset 3: Repeat superset 3 rounds
Deficit Dumbbell Reverse Lunge
2 Second Pause at bottom
x 8 reps each leg
Glute/Hamstring Focused Back
Extension Single Leg bodyweight
x 15 reps each leg into 15 reps
both legs weighted
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