Glute God

This 5-day bottom-heavy training program is designed to prioritize glute projection and lower-body dominance while preserving upper-body balance and recovery. The week is built around three strategically sequenced leg days—two projection-focused sessions that emphasize long-stance unilateral work, controlled tempos, and deep hip extension to drive rearward glute growth, and one “missing-pieces” day that strengthens hamstrings, adductors, abductors, and structural support so the projection work can progress without breakdown. 

Upper-body push and pull days are intentionally restrained, focusing on posture, shoulder framing, and maintenance-level volume so systemic fatigue and caloric resources are reserved for leg development. Progression is governed by reps, tempo, and positional control before load, ensuring growth occurs through shape-specific tension rather than lateral spread, making this program ideal for lifters seeking visible glute depth, improved side-profile aesthetics, and sustainable progression toward heavier body-weight goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Upper push

Dumbbell Row

Lat Pulldown

Rear Delt Fly (Machine)

Abs Crunch (Machine)

Incline Bicep Curl (Dumbless)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Glute Kickback (Cable)

Hip Adductor (Machine)

Leg A - projection

Romanian Deadlift (Dumbbell)

Leg Press

Hip Abductor (Machine)

Lying Leg Curl

Leg Structural Support

Step-Up (Weighted)

Pull Through (Cable)

Upper with core support 

Glute Hypertrophy 

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