Weekly Training Structure

You'll train 4 days a week. Your glutes get direct work three times, your whole upper body once:

• Day 1 · Glutes & Hamstrings (hinge-led): hip thrust and Romanian deadlift lead, then split squats, leg curls, kickbacks and abductions.
• Day 2 · Upper that carries it: lat pulldown and shoulder press lead, then rows, incline press, lateral raises, curls, pushdowns, face pulls and a plank.
• Day 3 · Quads & Glutes (squat-led): squat leads, then leg press, lunges, leg extensions, calves and abs.
• Day 4 · Glutes & Core: the shaping day. A lighter hip thrust with a long squeeze, pull-throughs, step-ups, kickbacks, abductions, cable crunches, hyperextensions.
• Rest days: 3. Recommended rhythm is Mon, Tue, Thu, Fri. Any four days work as long as the two heavy lower days (1 and 3) aren't back to back.
• Three days a week also works: keep Days 1, 2 and 3 and add Day 4's abductions to the end of Days 1 and 3.

Rest Days Matter

Your body doesn't change while you train. It changes when you recover. The three off days are where the muscle gets built: walk, stretch, sleep more, hit your protein, prep your meals. If your lifts stop moving in week 3, the first place to look is sleep.

Sessions

45–60 Minute Sessions

The lower days run longest because the main lifts get the longest rest. The upper day and the shaping day move faster. If a session runs past an hour, you're resting too long on the isolation work.

Warm-Up

Don't skip it. Hip thrusts and deadlifts on cold hips is how people get hurt in week 2.

• 5 minutes of easy cardio: bike, rower or incline walk.
• Two ramp-up sets on the first main lift: the empty bar (or a light dumbbell) for 10, then about 60% of your working weight for 5. Then your first working set.
• Two sets of 15 bodyweight glute bridges before every lower day. Thirty seconds, and your glutes are awake for the whole session.

Training Progression Guide

Two 4-week blocks, same pattern, heavier the second time.

• Weeks 1 and 2: sets of 10 on the main lifts. Week 1 is for learning the lifts and finding a weight you can do for 10 clean reps with two left in you. Week 2, add weight where week 1 was clean.
• Weeks 3 and 4: sets of 8. Take your 10-rep weight and add one step. Week 4 is the heaviest of the block.
• Weeks 5 to 8: the block repeats with a fourth set on every main lift. Start from your week 2 weights plus one step.
• "Always" exercises (abductions, face pulls, plank, calves, knee raises, cable crunches, hyperextensions) keep their sets and reps all eight weeks. Day 4's hip thrust follows the accessory column.

How to Add Weight

The one rule: hit every rep of every set with clean form two sessions in a row, then add weight. 5 lb on upper-body lifts and single-leg work, 10 lb on hip thrusts, deadlifts and squats. If you miss reps, keep the weight and get them next time; that's the method working, not failing. The app shows last session's numbers before every set. Check them before you load the bar.

If a lift stalls for three sessions at the same weight, drop it 10% for one session, then climb back.

Stretch and Squeeze

On every hip thrust and bridge, hold the top for a count of two. On every Romanian deadlift and split squat, pause for a count in the stretch at the bottom. These two moments are where glutes grow; the reps in between are just travel. Lighter weight done this way beats heavier weight done fast.

Where to Push

On the last set of kickbacks, abductions, leg curls and leg extensions, go until you can't do another clean rep. That's the one place the burn is the point. On hip thrusts, deadlifts and squats, never: every set ends with one or two clean reps still in you.

How to Do the Open Set

In week 8, the last set of each main lift has no rep target. Hit the week's reps (8), then keep going for as many clean reps as you have, and stop with one in reserve. It's not a test. It's proof of what eight weeks of adding weight does, and it gives you a number to beat next time.

Rest Between Sets

2 to 3 minutes on the main lifts. 90 seconds on accessories. 60 seconds on isolation work, 45 on abductions. Full rest is what lets you lift the weight that builds you.

The Four Workouts