Glutemaxxing

by jax

Program Description

Intensity program , move up the weight as weeks go by and track progress to make sure you do not plateau.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 23, 2026 08:22
Last Edited
Feb 25, 2026 12:37

Muscle Engagement

Front

Back

MuscleSet

Glutes

24.3%

Hamstrings

13.6%

Quadriceps

11.3%

Upper Back

9%

Abs

8.5%

Lats

5.6%

Lower Back

4.5%

Adductors

4.5%

Biceps

4%

Rear Delts

3.4%

Middle Delts

3.4%

Triceps

3.4%

Abductors

1.7%

Front Delts

1.7%

Forearms

1.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Romanian Deadlift (Barbell)

4

10 reps

-

3

Bulgarian Split Squat (Barbell)

3

8 reps

-

4

Face Pull

3

15 reps

-

5

Lat Pulldown

3

12 reps

-

6

Glute Back Extensions

3

12 reps

-

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Romanian Deadlift (Barbell)

4

10 reps

-

3

Bulgarian Split Squat (Barbell)

3

8 reps

-

4

Face Pull

3

15 reps

-

5

Lat Pulldown

3

12 reps

-

6

Glute Back Extensions

3

12 reps

-

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Romanian Deadlift (Barbell)

4

10 reps

-

3

Bulgarian Split Squat (Barbell)

3

8 reps

-

4

Face Pull

3

15 reps

-

5

Lat Pulldown

3

12 reps

-

6

Glute Back Extensions

3

12 reps

-

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Romanian Deadlift (Barbell)

4

10 reps

-

3

Bulgarian Split Squat (Barbell)

3

8 reps

-

4

Face Pull

3

15 reps

-

5

Lat Pulldown

3

12 reps

-

6

Glute Back Extensions

3

12 reps

-

Day 2

1

Plank

1

1 reps

-

Day 2

1

Plank

1

1 reps

-

Day 2

1

Plank

1

1 reps

-

Day 2

1

Plank

1

1 reps

-

Day 3

1

Hip Adductor (Machine)

4

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Cable Hip Abductor

3

15 reps

-

4

Lateral Banded Walk

3

20 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

6

Incline Curl (Dumbbell)

2

12 reps

-

Day 3

1

Hip Adductor (Machine)

4

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Cable Hip Abductor

3

15 reps

-

4

Lateral Banded Walk

3

20 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

6

Incline Curl (Dumbbell)

2

12 reps

-

Day 3

1

Hip Adductor (Machine)

4

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Cable Hip Abductor

3

15 reps

-

4

Lateral Banded Walk

3

20 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

6

Incline Curl (Dumbbell)

2

12 reps

-

Day 3

1

Hip Adductor (Machine)

4

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Cable Hip Abductor

3

15 reps

-

4

Lateral Banded Walk

3

20 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

6

Incline Curl (Dumbbell)

2

12 reps

-

Day 4

1

Plank

1

1 reps

-

Day 4

1

Plank

1

1 reps

-

Day 4

1

Plank

1

1 reps

-

Day 4

1

Plank

1

1 reps

-

Day 5

1

Inverted Row

2

-

2

Tricep Pushdown (Cable)

3

15 reps

-

3

Glute Kickback (Cable)

3

20 reps

-

4

Seated Abduction

3

30 reps

-

5

Glute Bridge (Band)

3

25 reps

-

6

Frog Pump

3

40 reps

-

Day 5

1

Inverted Row

2

-

2

Tricep Pushdown (Cable)

3

15 reps

-

3

Glute Kickback (Cable)

3

20 reps

-

4

Seated Abduction

3

30 reps

-

5

Glute Bridge (Band)

3

25 reps

-

6

Frog Pump

3

40 reps

-

Day 5

1

Inverted Row

2

-

2

Tricep Pushdown (Cable)

3

15 reps

-

3

Glute Kickback (Cable)

3

20 reps

-

4

Seated Abduction

3

30 reps

-

5

Glute Bridge (Band)

3

25 reps

-

6

Frog Pump

3

40 reps

-

Day 5

1

Inverted Row

2

-

2

Tricep Pushdown (Cable)

3

15 reps

-

3

Glute Kickback (Cable)

3

20 reps

-

4

Seated Abduction

3

30 reps

-

5

Glute Bridge (Band)

3

25 reps

-

6

Frog Pump

3

40 reps

-

Day 2

1

Plank

1 Set

1 Reps

-

Day 4

1

Plank

1 Set

1 Reps

-

Day 1

1

Hip Thrust (Barbell)

4 Sets

8 Reps

-

2

Romanian Deadlift (Barbell)

4 Sets

10 Reps

-

3

Bulgarian Split Squat (Barbell)

3 Sets

8 Reps

-

4

Face Pull

3 Sets

15 Reps

-

5

Lat Pulldown

3 Sets

12 Reps

-

6

Glute Back Extensions

3 Sets

12 Reps

-

Day 3

1

Hip Adductor (Machine)

4 Sets

12 Reps

-

2

Step-Up (Weighted)

3 Sets

12 Reps

-

3

Cable Hip Abductor

3 Sets

15 Reps

-

4

Lateral Banded Walk

3 Sets

20 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

6

Incline Curl (Dumbbell)

2 Sets

12 Reps

-

Day 5

1

Inverted Row

2 Sets

-

2

Tricep Pushdown (Cable)

3 Sets

15 Reps

-

3

Glute Kickback (Cable)

3 Sets

20 Reps

-

4

Seated Abduction

3 Sets

30 Reps

-

5

Glute Bridge (Band)

3 Sets

25 Reps

-

6

Frog Pump

3 Sets

40 Reps

-