GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS

WEEKS 1 - 4
W1 W2 W3 W4
DAY1 NOTES Weight Weight Weight Weight

Barbell Glute Bridge - 4 x 12 reps

Bent Leg to Spread Eagle Reverse

Hyper - 3 x 20 reps

Knee-Banded Standing Hip Hinge

Abduction - 3 x 10 reps 3-second pause with knees out for each rep

Cable Cuff Hip External Rotation - 3 x

10 reps

Bodyweight 45-Degree Hyper - 3 x 30 Upper back fully rounded, explosively

reps drive your hips into the pad

W1 W2 W3 W4
DAY2 NOTES Weight Weight Weight Weight
Dumbbell 45-Degree Hyper - 4 x 12 Upper back fully rounded, explosively
reps drive your hips into the pad

Cable Standing Semi-Straight Leg

Kickback - 3 x 12 reps

Extra Range Side-Lying Hip

Abduction - 3 x 20 reps

Bodyweight Frog Pump - 3 x 50 reps

Knee-Banded Side-Lying Clam - 3 x

20 reps

W1 W2 W3 W4
DAY3 NOTES Weight Weight Weight Weight
Knee-Banded Feet-Elevated Glute Forcefully drive your knees out during
Bridge - 4 x 20 reps both concentric and eccentric

Pause Bodyweight Single-Leg Hip

Thrust - 3 x 12 reps 1-second pause

Knee-Banded Seated Hip Abduction

- 3 x 30 reps Upright torso

RKC Plank - 3 x 20 seconds

Knee-Banded Quadruped Hip

Extension - 3 x 20 reps
 GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS
WEEKS 5 - 8
W1 W2 W3 W4
DAY1 NOTES Weight Weight Weight Weight
Constant-Tension Knee-Banded Barbell Forcefully drive your knees out during
both concentric and
Glute Bridge - 4 x 20 reps eccentric

Frog Reverse Hyper - 3 x 20 reps

Side-Lying Hip Raise - 3 x 12 reps

Knee-Banded Cha Cha - 3 x 20 reps

Standing Glute Squeeze - 3 x 20

seconds

W1 W2 W3 W4
DAY2 NOTES Weight Weight Weight Weight
Dumbbell Single-Leg Hip Thrust - 4 x 8
reps

Knee-Banded Seated Hip Abduction - 3 Each set consists of: 30 reps leaning back,
x 30/30/30 reps 30 reps upright, 30 reps leaning forward

Dumbbell Frog Pump - 3 x 20 reps

RKC Plank - 3 x 20 seconds

Extra Range Side-Lying Hip Abduction -

3 x 20 reps

W1 W2 W3 W4
DAY3 NOTES Weight Weight Weight Weight

Kneeling Cable Kickback - 4 x 12 reps

Pause Dumbbell 45-Degree Hyper - 3 x 3-second pause at top. Upper back fully
rounded, explosively drive your hips into
8 reps the pad

Single-Leg Foot-Elevated Glute Bridge -

3 x 20 reps

Knee-Banded Supine Transverse Hip

Abduction - 3 x 20 reps

B-Stance Barbell Hip Thrust - 3 x 12 reps Use low bench ~12” if possible
 GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS
WEEKS 9 - 12
W1 W2 W3 W4
DAY1 NOTES Weight Weight Weight Weight
Rest Pause Barbell Glute Bridge - 4 x 12
reps 8 reps, 2 reps, 1 rep, 1 rep

Spread Eagle Reverse Hyper - 3 x 20

reps

Standing Cable Pull-Through - 3 x 20

reps

Knee-Banded Seated Hip Abduction

with Sliders - 3 x 20 reps

Knee-Banded Dumbbell Frog Thrust - 3

x 20 reps Keep your knees out

W1 W2 W3 W4
DAY2 NOTES Weight Weight Weight Weight
Cable Standing Hip Abduction - 4 x 10
reps

Bent-Over Semi-Straight Cable

Kickback - 3 x 12 reps

Dead Stop Single-Leg Foot-Elevated

Hip Thrust - 3 x 12 reps

American Deadlift - 3 x 10 reps

Hip-Banded Kneeling Hip Thrust - 3 x 12

reps

W1 W2 W3 W4
DAY3 NOTES Weight Weight Weight Weight
Seated Hip Abduction Machine - 4 x Dropset: Perform one set of 15, and then
reduce the weight and immediately
15/15 reps perform another set of 15

Banded Quadruped Kickback - 3 x 20

reps

Knee-Banded Standing Hip Abduction -

3 x 20 reps

Bodyweight 45-Degree Hyper - 3 x 30 Upper back fully rounded, explosively

reps drive your hips into the pad

Enhanced Eccentric Dumbbell Single-

Leg B-stance on the way up, 1 leg on the way
Hip Thrust - 3 x 8 reps down