Glutes and hips focus (gym)

A focus block: run it for 6-8 weeks. Glutes are trained twice a week with hip thrusts, hinges and kickbacks (about 15 hard sets), plus hamstrings, a little quad work and core so your lower body stays balanced.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Glutes

The weekly sessions

Glutes heavy

Exercise	Sets × reps	Rest	Technique
Hip thrust	4 × 8	120 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Romanian deadlift	3 × 8	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Bulgarian split squat	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Cable kickback	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Hips and legs

Exercise	Sets × reps	Rest	Technique
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Hip abduction	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Glutes volume

Exercise	Sets × reps	Rest	Technique
Hip thrust	3 × 12	90 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Cable kickback	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell step-up	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Dead bug	2 × 10	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.