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 Thrust
4 × 6-8 2 Romanian Deadlift (RDL)
4 × 8-10 3 Bulgarian Split Squat (Barbell)
3 × 10 each 4 Glute Bridge
3 × 12-15 5 Glute Bridge
3 × 15-20 Day 2: Volume Glutes
Hypertrophy Focus
1 Sumo Deadlift
4 × 8-10 2 Bodyweight Walking Lunge
4 × 12 each 3 Cable Glute Kickback
4 × 12-15 each 4 Glute Bridge
3 × 20 5 Clamshells (Banded)
3 × 15 each Day 3: Activation & Pump
Mind-Muscle Connection
1 Hip Thrust
3 × 12 each 2 Bodyweight Step-ups
3 × 12 each 3 Machine Leg Abduction
3 × 15 each 4 Hyperextension
3 × 12-15 5 Clamshells (Banded)
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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