MuscleIntermediate12 weeks4 workouts per week50 minutes

Glutes: Targeted Work

Three months of targeted volume

Who it’s for

You want glute shape and strength, not just 'general leg work'.

How it works

We cover three loading vectors: weighted hip extension, abduction, and working in a stretched position. No single exercise covers all three, so they are spread across different days of the week.

Weekly layout

1Heavy hip extensionhinge · isolation · core: anti-extensionStart this workout →2Lunges and stretched positionlunge · squat · isolationStart this workout →3Abduction and volumeisolation · isolation · core: anti-rotationStart this workout →4Mixed volumehinge · lunge · isolationStart this workout →

How load increases

Heavy day: double progression in the 6–10 rep range. Volume days: 12–20 reps, with the number of sets increasing from three to five over the cycle.

Deload

Weeks 6 and 12: two sets instead of four.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile:

Herniated disc

Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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