Glute Hypertrophy 4-Day Workout Split

Designed to progressively overload each cycle (should get stronger each week).

Day 1 (Heavy Lower A) Sets Reps

Barbell Hip Thrust 3 4-6

Romanian Deadlif 3 6-8

Seated Abduction Machine 2 15

Frog Pumps 2 30

Back Day or Rest Day

Day 2 (Light Lower A) Sets Reps

Goblet squat 3 10-12

Cable Pullthroughs 3 10-12

Banded Seated Abduction 2 20

Banded Squat Bounce 2 20

Chest/Shoulders or Rest Day

Day 3 (Heavy Lower B) Sets Reps

Barbell Box Squats 3 4-6

Weights Side Abduction 3 each leg 6-8

Lying/seated Hamstring curl 3 6-8

Bodyweight Back Extension 3 20

Back Day or Rest Day

 Day 4 (Light Lower B) Sets Reps

Walking Lunge 3 rounds 16-20 steps

Single-leg Hip Thrust 3 each leg 15

Bodyweight Glute-Ham Raise 3 10-12

Lateral Band Walk 2 (1 each way) 20

Chest/Shoulders or Rest Day