Muscle Building
The primary goal recorded for this template.
Workout template
Glute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
Intermediate
The intended experience level and programming complexity.
55 min
The estimated length of each training session.
Intermediate
Someone who wants more direct glute emphasis without abandoning overall leg strength.
Barbell, Dumbbell, Machine
The main equipment required to run the workout as written.
4 days / week
The number of weekly sessions in the template.
Warm-up guidance
Do a few glute bridges and bodyweight hinges before you start adding load.
Progression guidance
Drive the hip-dominant lifts first, then use the single-leg work and accessories for extra volume.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Glutes
5 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Hip Thrust | Primary work | 4 | 6-10 | 2 min | Pause hard at the top and avoid overextending the back. |
| Romanian Deadlift | Primary work | 3 | 8-10 | 2 min | Feel the stretch through the glutes and hamstrings. |
| Barbell Walking Lunge | Single-leg | 3 | 8-10 each side | 1 min 15 sec | Take long, controlled steps. |
| Leg Press | Accessories | 3 | 10-12 | 1 min 30 sec | Use a foot position that lets the hips stay comfortable. |
| Pull Through | Accessories | 3 | 12-15 | 45 sec | Finish with glutes, not your low back. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Hip Thrust
Romanian Deadlift
Barbell Walking Lunge
Leg Press
Pull Through
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Hip Thrust
Barbell Hip Thrust is an intermediate-level glute exercise performed with a barbell. It also involves the legs.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes.
View exerciseLeg Press
Leg Press is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exercisePull Through
Pull Through is a beginner-friendly glute exercise performed with a cable station. It also involves the legs.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated workouts
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Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Glute Workout.
Who is Glute Workout best for?
Someone who wants more direct glute emphasis without abandoning overall leg strength.
How often should I run Glute Workout?
This template is structured around about 4 training days per week.
Can I swap exercises in Glute Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Drive the hip-dominant lifts first, then use the single-leg work and accessories for extra volume.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.