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Coach Mac

FOSTER PHYSIQUE · PRIVATE

Built for Sample by Coach Mac

Sample's
8 week glute blueprint.

HEIGHT

—

WEIGHT

150 lb

GOAL

Build glute size, shape, and strength

FOCUS

Glute hypertrophy · 2 mesocycle periodization

SAMPLE DAY · ONE OF 28

One workout preview.

This is one training day from the full 4-month program. Your paid version unlocks all 28 days, meals, and progression.

TRAINING

Day 1 · Glute Maximus Power

Heavy hip thrusts and compound glute work. Building the foundation of lower-body strength and mass.

WARM-UP

DYNAMIC PRIMER (8 min): 3 min incline walk, then 2 rounds — Leg Swings x 10/side, Hip Circles x 10/side, Bodyweight Glute Bridges x 15, Fire Hydrants x 12/side, Donkey Kicks x 15/side. ACTIVATION: Banded Glute Bridges x 20, Banded Lateral Walks x 12/side, Banded Monster Walks x 10 steps each direction.

CARDIO / CORE

GLUTE FINISHER: 3 rounds — Bodyweight Glute Bridge Walkouts x 10, Frog Pumps x 20, Banded Clamshells x 15/side. Rest 45s between rounds.

Barbell Hip Thrust

Barbell Hip Thrust

PRIMARY GLUTE BUILDER. Shoulders on bench, chin tucked, drive through heels, squeeze glutes 2 seconds at the top. Two ramp sets at 50% and 70% first.

4 sets8 to 10 reps90s resttempo 3 / 1 / 1 / 0
Romanian Deadlift

Romanian Deadlift

POSTERIOR CHAIN. Soft knees, hips back, bar drags thighs, feel the hamstring and glute stretch. Controlled eccentric.

4 sets8 to 10 reps90s resttempo 3 / 1 / 1 / 0
Bulgarian Split Squat

Bulgarian Split Squat

UNILATERAL GLUTE + QUAD. Long stride, front shin vertical, torso slightly forward for max glute tension.

3 sets10 per leg reps75s resttempo 3 / 1 / 1 / 0
Walking Dumbbell Lunges

Walking Dumbbell Lunges

UNILATERAL. Long stride, knee tracks over toe, push through the heel to engage the glute on every step.

3 sets12 steps per leg reps60s resttempo 3 / 1 / 1 / 0
Cable Pull-Throughs

Cable Pull-Throughs

ISOLATION — glutes. Hinge back, squeeze glutes hard at lockout. Slow and controlled.

3 sets12 to 15 reps60s resttempo 3 / 1 / 1 / 1
Seated Hip Abduction Machine

Seated Hip Abduction Machine

ISOLATION — glute medius. Lead with the heel, pause 1 sec at peak contraction.

3 sets15 reps45s resttempo 3 / 1 / 1 / 0

MEALS · MEAL DAY 02 · REST DAY

carbs a touch lower on rest days

SWAP FREELY.The meals below are the blueprint, not a rulebook. Swap proteins with proteins (chicken for turkey, salmon for tilapia, shrimp for beef) and veggies with veggies. Keep the portions and the macro shape roughly the same and you're good.

COACH MAC · TODAY

STATIC COOLDOWN (6 min): Pigeon Pose 60s/side, Couch Stretch 60s/side, Seated Figure-Four 45s/side, Cat / Cow x 10, 90/90 Breathing x 8 breaths.

Coach Mac

COACH MAC

Week 1 is baselines. Log every set. Photos + measurements Sunday morning fasted. Message me any time.