Glute workout

Transform your lower body with this comprehensive 16-week glute workout program designed for serious lifters. Committing to four days a week, you'll engage in a variety of exercises, including barbell hip thrusts and sumo deadlifts, to build strength and definition in your glutes and legs. Each session is crafted with progressive intensity to ensure you stay challenged and motivated. Equip yourself with a full gym setup and get ready to sculpt your ideal physique!

This program is focused primarily on glute an d generally in legs . You must have patience for the results and also the goal is to lift as many as possible.The purpose of this 16‑week Glute‑Focused Training Program is to prioritize the development, strength, and resilience of the gluteal muscle group through carefully structured, progressive workouts. By concentrating on hip‑dominant and glute‑activation movements—such as hip thrusts, Bulgarian split squats, glute bridges, and cable kickbacks—alongside targeted accessory exercises (e.g., banded lateral walks, clamshells), the program maximizes neuromuscular engagement and muscular tension in the glutes. Organized into three weekly sessions, each emphasizing progressive overload (through load increases, higher rep ranges, or extended time under tension) and proper recovery, this regimen fosters optimal hypertrophic response, improving glute size, shape, and overall hip stability. Additionally, integrating mobility drills and posterior chain activation ensures balanced development and reduces injury risk, leading to enhanced athletic performance, improved posture, and greater functional power in daily and sport‑specific movements.

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Lying Leg Curl

Sumo Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Hip Thrust (Barbell)

Standing Calf Raise

Pec Fly (Dumbbell)

Bench Press (Barbell)

Incline Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Glute Kickback (Cable)

Leg Extension

Goblet Squat

Pull-Up (Assisted)

Bent Over Row (Barbell)

Lat Pulldown

T-Bar Row

Seated Wide-Grip Row (Cable)

Spider Curl

Skull Crusher

Tricep Rope Push Down (Cable)

V-Handle Tricep Pushdown (Cable)

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