Program Description
Glute Focused Full Body 3 day split
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 25, 2024 09:54
- Last EditedJun 18, 2025 09:57

Summary
Transform your physique with the Glute Focused Full Body program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body with an emphasis on glute development. Committing just three days a week, you'll engage in a variety of exercises including barbell hip thrusts, Bulgarian split squats, and cable abductions, ensuring balanced muscle growth and enhanced performance. This program is perfect for those looking to elevate their lifting game while achieving a firmer, more toned silhouette. Get ready to unleash your potential and redefine your strength!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
10-15 Reps
-
4
Seated Row (Cable)4 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Standing Cable Hip Abduction3 Sets
12-20 Reps
-
4
Lat Pulldown4 Sets
10-15 Reps
-
5
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
6
Face Pull4 Sets
10-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)3 Sets
5-8 Reps
-
2
Hip Thrust (Barbell)3 Sets
10-15 Reps
-
3
Lunge (Dumbbell)3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)4 Sets
10-15 Reps
-
5
Shoulder Press (Machine)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)4 Sets
10-15 Reps
-