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4-Day Glutes & Lower Body

Muscle buildingIntermediate

Two lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 45 min
Weekly volume
≈75 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs35 sets · 47%
  • Back11 sets · 15%
  • Shoulders10 sets · 13%
  • Chest7 sets · 9%
  • Arms6 sets · 8%
  • Core6 sets · 8%

A week on this plan

  1. Sunrest day
  2. MonGlutes & Hamstrings
  3. TueUpper A
  4. Wedrest day
  5. ThuQuads & Glutes
  6. FriUpper B & Core
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Glutes & Hamstrings

Hip thrust and hinge · 5 exercises · Up to 39 min

    • Barbell hip thrustGlutes · Barbell4× 8–12 reps2 min restRibs down, chin tucked, and a full second of squeeze at the top of every rep.
    • Barbell romanian deadliftGlutes · Barbell4× 8–10 reps2 min 30 s rest
    • Cable pull through (with rope)Glutes · Cable3× 12–15 reps1 min rest
    • Lever seated leg curlHamstrings · Machine3× 10–15 reps1 min rest
    • Lever seated hip abductionAbductors · Machine3× 15–20 reps45 s restLean forward a little on the pad — it puts more of it on the upper glute.

Workout 2 of 4

Upper A

Chest, back, shoulders · 6 exercises · Up to 40 min

    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps1 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable4× 10–12 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 3 of 4

Quads & Glutes

Squat and single leg · 5 exercises · Up to 44 min

    • Barbell full squatQuads · Barbell4× 6–10 reps3 min rest
    • Sled 45° leg wide pressGlutes · Sled4× 10–15 reps2 min restFeet high and wide on the platform, which is what turns a leg press into glute work.
    • Dumbbell single leg split squatQuads · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve a leg.
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Lever seated calf raiseCalves · Machine4× 12–20 reps45 s rest

Workout 4 of 4

Upper B & Core

Back, shoulders, core · 6 exercises · Up to 41 min

    • Dumbbell bench pressChest · Dumbbell3× 10–12 reps2 min rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell4× 10–12 reps2 min restTen to twelve an arm.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s restThe plan's only overhead press. Face pulls have the rear delts covered, so this slot goes to the pattern that was missing.
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest
    • Bodyweight incline side plankAbs · Bodyweight3× 40 s45 s restForty seconds a side.

How to progress

Glutes grow on load and on range, so add weight to the thrusts and hinges, and never shorten them to do it. Two lower days a week is the volume that works — a third is usually a recovery problem.

Start this plan

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