Inspired by Bret Contreras
Glute Focus · 4-day
Two glute-priority days, two upper-body days. Build a stronger and shapelier posterior.
Designed around hip thrust, RDL, and Bulgarian split squat. Glute work twice a week with isolation exercises that actually move the needle. Great for women and anyone wanting glute development.
Sample week
The full template is what gets cloned into your account.
Mon
Glute Day A
Hip Thrust
4×10
Romanian Deadlift
4×10
Cable Glute Kickback
4×12 each
Hip Abductor Machine
3×15
Frog Pump
3×20
Tue
Upper A
Dumbbell Bench Press
3×10
Seated Cable Row
3×10
Seated Dumbbell Shoulder Press
3×10
Lateral Raise
3×12
Dumbbell Curl
3×12
Thu
Glute Day B
Barbell Glute Bridge
4×8
Bulgarian Split Squat
4×10 each
Single-Leg Romanian Deadlift
3×10 each
Cable Glute Kickback
4×12 each
Plank
3×60s
Fri
Upper B
Incline Dumbbell Bench Press
3×10
Lat Pulldown
3×10
Arnold Press
3×10
Face Pull
3×15
Tricep Pushdown
3×12