Two Days, Two Cheeks

This program is designed for busy students and individuals with limited time who can realistically train only two days per week. The goal is to prioritize glute growth through effective hypertrophy-focused training while maintaining a toned, balanced upper body. Inspired by glute-focused hypertrophy principles popularized by Bret Contreras.

This program is designed for busy students and individuals with limited time who can realistically train only two days per week. The goal is to prioritize glute growth through effective hypertrophy-focused training while maintaining a toned, balanced upper body. The program emphasizes efficiency, recovery, and sustainability without compromising results. Inspired by glute-focused hypertrophy principles popularized by Bret Contreras.

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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

Hip Thrust (Barbell)

Single Arm Row (Cable)

Goblet Squat

Romanian Deadlift (Dumbbell)

Side Lying Abductions

Plank

Single Leg Hip Thrust

Lat Pulldown

Step-Up (Weighted)

Incline Bench Press (Barbell)

Pull Through (Cable)

Side Plank

Seated Row (Cable)

Squat (Barbell)

Bench Press (Barbell)

Good Morning

Bulgarian Split Squat (Dumbbell)

Push Press (Barbell)

Walking Lunge (Dumbbell)

Back Extension (Weighted)

Standing Hip Abduction (Cable)

Hanging Leg Raise

Chest Supported Row (Dumbbell)

Zercher Squat (Barbell)

Incline Bench Press (Dumbbell)

Seated Military Press (Barbell)

Reverse Lunge (Dumbbell)

Clamshells (Band)

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