Glute Hypertrophy 4-Day Workout Split
Designed to progressively overload each cycle (should get stronger each week).
Day 1 (Heavy Lower A)
Sets
Reps
Barbell Hip Thrust
3
4-6
Romanian Deadlift
3
6-8
Seated Abduction Machine
2
15
Frog Pumps
2
30
Day 2 (Light Lower A)
Sets
Reps
Goblet squat
3
10-12
Cable Pullthroughs
3
10-12
Banded Seated Abduction
2
20
Banded Squat Bounce
2
20
Sets
Reps
Back Day or Rest Day
Chest/Shoulders or Rest Day
Day 3 (Heavy Lower B)
Barbell Box Squats
3
4-6
Weights Side Abduction
3 each leg
6-8
Lying/seated Hamstring curl
3
6-8
Bodyweight Back Extension
3
20
Day 4 (Light Lower B)
Sets
Reps
Walking Lunge
3 rounds
16-20 steps
Single-leg Hip Thrust
3 each leg
15
Bodyweight Glute-Ham Raise
3
10-12
Lateral Band Walk
2 (1 each way)
20
Back Day or Rest Day
Chest/Shoulders or Rest Day