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Peach Pie Program. (3day Booty Building plan)

by Steven S.

Program Description

3 day - Glute focused program designed to focus in on and force, fast glute growth through forced progression with a volumizing and load addition protocol on the glute king, The Barbell Hip Thrust. I hope you like hip thrusts. If not you will by the end of this 4-6 week glute gain phase. You will need to get an estimate of your 1 Rep Max for Barbell Hip Thrust. Do this by taking what you lift now for a max effort for 5-10 reps and just google or ChatGPT what weight you lift for how many and ask for a 1RM estimate. Either that or estimate what you might lift and then use that to estimate your 1RM. No exact science so long as you put in some effort and make progress. If you underestimate you will run this program longer if you estimate it correctly you should be able to run it for around 4-6 weeks before you crash out and need a deload. By then you should have massive glutes.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 12:50
  • Last Edited
    Nov 11, 2025 03:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.2%
Hamstrings
16.3%
Quadriceps
12%
Upper Back
7.6%
Lower Back
7.3%
Middle Delts
6.2%
Triceps
5.7%
Rear Delts
4.5%
Abs
4.5%
Biceps
3.5%
Front Delts
3.3%
Lats
3.1%
Chest
1.7%
Adductors
0.9%
Abductors
0.6%
Forearms
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
70%
2
Front Squat (Paused)
2
8-10 reps
RPE 9-10
3
Sumo Deadlift (Barbell)
2
15-20 reps
RPE 9-10
4
Dip (Assisted)
2
8-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Face Pull
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
70%
2
Front Squat (Paused)
3
8-10 reps
RPE 9-10
3
Sumo Deadlift (Barbell)
2
15-20 reps
RPE 9-10
4
Dip (Assisted)
2
8-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Face Pull
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
70%
2
Front Squat (Paused)
3
8-10 reps
RPE 9-10
3
Sumo Deadlift (Barbell)
2
15-20 reps
RPE 9-10
4
Dip (Assisted)
3
8-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Face Pull
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
70%
2
Front Squat (Paused)
4
8-10 reps
RPE 9-10
3
Sumo Deadlift (Barbell)
2
15-20 reps
RPE 9-10
4
Dip (Assisted)
3
8-12 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Face Pull
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Chin-Up (Assisted)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9-10
4
Chin-Up (Assisted)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9-10
4
Chin-Up (Assisted)
3
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9-10
4
Chin-Up (Assisted)
4
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
1
3
15 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
80%
2
Leg Extension
2
8-15 reps
RPE 10
3
Leg Curl
2
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
80%
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
2
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
80%
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
2
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
6 reps
80%
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
2
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Side Delt Raise (Lu Raise)
2
10-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10 Reps
70%
2
Front Squat (Paused)
2 Sets
8-10 Reps
@9-10
3
Sumo Deadlift (Barbell)
2 Sets
15-20 Reps
@9-10
4
Dip (Assisted)
2 Sets
8-12 Reps
@9-10
5
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@10
6
Face Pull
1 Set
3 Sets
15 Reps
5 Reps
@10
@10
Day 2
1
Hip Thrust (Barbell)
4 Sets
8 Reps
75%
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Chin-Up (Assisted)
2 Sets
6-8 Reps
@9-10
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
5 Reps
@10
@10
Day 3
1
Hip Thrust (Barbell)
6 Sets
6 Reps
80%
2
Leg Extension
2 Sets
8-15 Reps
@10
3
Leg Curl
2 Sets
8-15 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10