Intermediate Muscle Building
Glute Builder
Grow your glutes with targeted training
Specialized program for developing strong, well-shaped glutes. Combines heavy hip hinges with isolation work and glute activation. Can be added to any program or run standalone.
3
Days/Week
8
Weeks
45
Min/Session
15
Exercises
Weekly Schedule
Day 1: Heavy Glutes
Strength Focus
1 Hip Thrusts
4 × 6-8 2 Romanian Deadlifts
4 × 8-10 3 Bulgarian Split Squats
3 × 10 each 4 Cable Pull-throughs
3 × 12-15 5 Band Glute Bridge
3 × 15-20 Day 2: Volume Glutes
Hypertrophy Focus
1 Sumo Deadlifts
4 × 8-10 2 Bodyweight Walking Lunge
4 × 12 each 3 Cable Kickbacks
4 × 12-15 each 4 Frog Pumps
3 × 20 5 Band Clamshells
3 × 15 each Day 3: Activation & Pump
Mind-Muscle Connection
1 Single-leg Hip Thrust
3 × 12 each 2 Step-ups
3 × 12 each 3 Cable Abduction
3 × 15 each 4 Reverse Hyperextensions
3 × 12-15 5 Band Monster Walks
3 × 15 each Equipment Required
Barbell Dumbbell Resistance band Cable
Target Muscles
Glutes Hamstrings Quads
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#booty
#lower body
#specialization
#women
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