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30-Day Glute Plump

Aesthetic glute focus

30-Day Glute Plump

Four weeks of pure glute volume. Hip thrusts, kickbacks, abductors. Visible curve, fast.

A short focused block to maximize glute hypertrophy in 30 days. High volume, varied angles, glute-only emphasis. Use after a long base block to put on a fast pump cycle.

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Sample week

The full template is what gets cloned into your account.

Mon

Glute Day A

4 lifts

  • Hip Thrust

    5×10

  • Romanian Deadlift

    4×10

  • Cable Glute Kickback

    4×12 each

  • Frog Pump

    3×25

Tue

Glute Day B (single-leg)

4 lifts

  • Bulgarian Split Squat

    4×10 each

  • Single-Leg Romanian Deadlift

    4×10 each

  • Single-Leg Hip Thrust

    3×12 each

  • Hip Abductor Machine

    4×15

Thu

Glute Day C (heavy)

3 lifts

  • Barbell Glute Bridge

    5×6

  • B-Stance Hip Thrust

    3×10 each

  • Cable Pull-Through

    4×12

Fri

Glute Day D (pump)

4 lifts

  • Hip Thrust

    4×15

  • Frog Pump

    4×25

  • Cable Glute Kickback

    4×15 each

  • Hip Abductor Machine

    4×20