The rule that makes this work: add either weight or a rep to your top set every week. Same movements, more load over time. That is the entire mechanism behind glute growth.
The weekly split
Run these three days with at least one rest day between each. Rest 90 seconds on the compound lifts and 45 to 60 on everything else.
Heavy hinge
4 movementsThe strength day. Heaviest loads of the week, longest rest.
Chin tucked, ribs down, two second squeeze at the top.
Push the hips back until you feel the hamstrings, then stop.
Long stride. The longer the step, the more glute.
Round the upper back slightly so the glutes finish the lift, not the low back.
How to progress it
- 1Weeks 1 and 2 · Learn the load
Pick weights that leave two clean reps in the tank on every set. You are building the positions, not testing yourself.
- 2Weeks 3 to 6 · Add
Each week, add one rep to every set. When you hit the top of the rep range on all sets, add weight and drop back to the bottom of the range.
- 3Week 7 · Back off
Cut the sets in half, keep the weight. You will come back into week 8 stronger. Skipping this is why most people stall at week six every single time.
Glutes are muscle, and muscle needs protein and calories at or above maintenance. Run your numbers with the macro calculator before you blame the program.
Common questions
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8 week progressive glute program, 2 phases, gym + home variations. Every session laid out with the loads, the swaps, and the progression handled for you.
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