The Glute Guide is back - updated with
new exercises and workout splits!
Glute Guide 2.0 now also comes with an upper body workout per
week to keep the strength balanced in your whole body. The main
goal with this guide is to grow your glutes while keeping strength
and volume in the rest of your body. This guide is based on how I
personally like to train my glutes and legs. You will be doing 4
workouts a week, 3 glutes/legs workouts and 1 upper body workout.
Time to build that peach!
2
Explaining Methods
TUT = Time under Tension:
For example: HIP THRUST TUT: 1-1-3
MEANING: This is the speed of the movement in each section of
the performed exercise.
1 = Thrust up the weights in 1 sec
1 = Hold the weights up and squeeze for 1 sec
3 = Lower phase 3 sec
SS = Superset
Working on two different exercises in the same set.
For example: Biceps DB curls Superset with Overhead triceps
extensions. No rest in between exercises, you rest when you have
done the full superset.
Tip: Add a shorter abs circuit of own choice after one of the
workouts per week (optional)
3
WE E K S 1 - 4
Strength Block
4
DAY 1
Lower Body
Warmup
10min bicycle / cross trainer
1. Barbell Hip Thrust
Set: 2 Warmup sets. 4 Working sets
Reps: 8
T.U.T: 1-2-2
Rest: 90sec
2. Barbell Walking Lunges
Set: 4
Reps: 10 each leg
Rest: 90sec
3. DB Bulgarian Split Squat On
Bench
Set: 4
Reps: 12 each leg
T.U.T: 2-1-1
Rest: 90sec
4. Leg Press
Set: 4
Reps: 15
Rest: 60 sec
5. Cable Kickbacks
Set: 4
Reps: 15 each leg
Rest: 60sec
5
DAY 2
Upper Body
Warmup
10min bicycle / cross trainer
1. Neutral Grip Pull-Ups
(banded or non-banded)
Set: 5
Reps: 5
T.U.T: 1-1-3
Rest: 90 sec
2a. Seated DB Arnold Press
Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 10 sec
SUPERSET WITH
2b. Standing Lateral Raises
Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 90 sec
3. Standing Barbell Row
Set: 5
Reps: 12
Rest: 60 sec
4a. 45* Incline DB Chest Press
Set: 4
Reps: 12
Rest: 10 sec
SUPERSET WITH
6
4b. Floor Triceps Diamond
Push-ups
Set: 4
Reps: 12
Rest: 90 sec
5a. Cable Rope Front Raises
Set: 4
Reps: 12
Rest: 10 sec
SUPERSET WITH
5b Cable Rope Face Pulls
Set: 4
Reps: 12
Rest: 60 sec
6a. Standing BBB Biceps Curl
Set: 4
Reps: 12
T.U.T: 1-1-2
Rest: 10 sec
SUPERSET WITH
6b. Standing Barbell Triceps
Extension
Set: 4
Reps: 12
T.U.T: 2-1-1
Rest: 60 sec
7
DA Y 3
Rest Day
8
DAY 4
Lower Body
Warmup
10min bicycle / cross trainer
1. Abductor Machine
Set: 2 warmup sets. 4 Working sets.
Reps: 15
T.U.T: 1-2-1
Rest: 60 sec
2. Barbell Squats Wide Stance
Set: 4
Reps: 8
T.U.T: 4-1-1
Rest: 90 sec
3. Barbell Hip Thrust
Set: 4
Reps: 12
T.U.T: 1-2-1
Rest: 60 sec
4. DB Stiff Leg Deadlift
Set: 4
Reps: 10
Rest: 60 sec
5. DB Backward Lunges
Alternating
Set: 4
Reps: 10 each leg
Rest: 45 sec
9
6. Leg Extensions
Set: 3
Reps: 15
Rest: 45sec
10
DA Y 5
Rest Day
11
DAY 6
Lower Body
Warmup
10min bicycle / cross trainer
1. Barbell Sumo Deadlift
Set: 5
Reps: 6
T.U.T: 1-1-4
Rest: 90sec
2. DB Front Foot Elevate Split
Squats
Set: 4
Reps: 12
Rest: 60sec
3. Barbell Good Mornings
Set: 4
Reps: 12
T.U.T: 3-1-1
Rest: 60sec
4. Frog Pumps (Body Weight)
Set: 3
Reps: 20
Rest: 45sec
5. Lying Leg Curl Machine
Set: 3
Reps: 12
T.U.T: 1-1-2
Rest: 45sec
12
6. Hyperextensions 45*
(rounded back)
Set: 3
Reps: 20
Rest: 45sec
13
DA Y 7
Rest Day
14
WEEKS 5-8
Volume Block
15
DAY 1
Lower Body
Warmup
10min bicycle / cross trainer
1a. Barbell Squats
Set: 4
Reps: 10/ each leg
T.U.T: 3-1-1
Rest: 20sec
SUPERSET WITH
1b. Barbell Backwards Step
Lunges - Alternating
Set 4
Reps: 10 / each leg
Rest: 120 sec
2. Barbell Hip Thrust (choose
weight wisely)
Set: 4
Reps: 10
T.U.T: 1-2-1
Rest: 45sec
3a. DB Walking lunges
Set 4
Reps: 12/each leg
Rest: 20sec
SUPERSET WITH
3b. DB Stiff Deadlift
Set 4
Reps: 10
T.U.T: 3-1-1
Rest: 120sec
16
4. Single Leg Elevate Glute
Bridges
Set: 3
Reps: 12/ each leg
Rest: 45sec
5. Abduction Machine
Set: 3
Reps: 15
Rest: 45 sec
17
DAY 2
Upper Body
Warmup
10min bicycle / cross trainer
1. Deadlift
Set: 2 Warmup 4 Working
Reps: 10
T.U.T: 1-1-3
Rest: 90 sec
2a. Close Grip Lat Pulldown
Set: 4
Reps: 12
Rest: sec
SUPERSET WITH
2b. Standing Rope Low Rows
Set: 4
Reps: 12
Rest: 90 sec
3a. Standing Overhead
Barbell Shoulder Press
Set: 4
Reps: 12
Rest: 10
SUPERSET WITH
3b. 90* Leaning Barbell Face
Pull
Set: 4
Reps: 12
Rest: 60
18
4a. DB Incline Chest Flyes
Set: 4
Reps: 12
T.U.T: 2-1-1
Rest: 10 sec
SUPERSET WITH
4b. DB Triceps Skull Crushers
Set: 4
Reps: 12
Rest: 60 sec
5a. Standing DB Upright Rows
Set: 4
Reps: 12
Rest: 60
SUPERSET WITH
5b. DB Biceps Curls
Set: 4
Reps: 12
Rest: 60
19
DA Y 3
Rest Day
20
DAY 4
Lower Body
Warmup
10min bicycle / cross trainer
1. Cable Kickbacks
Set: 4
Reps: 12 each leg
T.U.T: 1-1-2
Rest: 45 sec
2. Leg Press High Wide Stance
Set: 4
Reps: 12
T.U.T: 4-1-1
Rest: 90 sec
3. Barbell Rumanian Deadlift
Set 4
Reps: 12
T.U.T: 2-2-1
Rest: 60sec
4. Lying Leg Curl
Set: 4
Reps: 12
T.U.T: 1-1-3
Rest: 45 sec
5a. DB Single Leg Stiff Deadlift
Set 4
Reps: 12 each leg
T.U.T: 2-1-1
Rest: 20sec
SUPERSET WITH
21
5b. DB Glute Bridges
Set 4
Reps: 15
Rest: 90sec
22
DA Y 5
Rest Day
23
DAY 6
Lower Body
Warmup
10min bicycle / cross trainer
1a. Smith Machine Sumo Squats
Set 4
Reps: 8
T.U.T: 3-1-1
Rest: 20sec
SUPERSET WITH
1b. Smith Machine Good
Mornings
Set 4
Reps: 12
T.U.T: 3-1-1
Rest: 90sec
2a. B-Stance Barbell Hip Thrust
Set 4
Reps: 12/each leg
T.U.T: 1-2-2
Rest: 20sec
SUPERSET WITH
2b. DB Heel Elevate Goblet
Squats
Set 4
Reps: 15
Rest: 90sec
3. DB Reversed Frog Pumps On Bench
Set: 3
Reps: 15
Rest: 45 sec
SUPERSET WITH
24
DA Y 7
Rest Day
25