Glute-Focused Training Plan: 8-Weeks

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Thrust (Barbell)

Squat (Barbell)

Pull Through (Cable)

Goblet Squat

Glute Kickback (Cable)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Wide Grip Lat Pulldown

Cardio (Zone 2)

Single Leg Hip Thrust

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Cable Hip Abduction

Tricep Extension (Dumbbell)

Chest Fly (Dumbbell)

Lower Body (Cardio edition) + General Back

Walking Band Abduction

Reverse Lunge (Dumbbell)

Sumo Squat

Deadlift (Barbell)

Step-Up (Weighted)

Push Up

Face Pull

Straight Arm Pulldown

Bent Over Row (Barbell)

Arnold Press

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Plank

Lower Body (Cardio edition) + General Back + CORE

Lying Leg Raise

Mountain Climber

Single Leg Deadlift

Upright Row (Dumbbell)

Overhead Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Skull Crusher (Dumbbell)

Dumbbell Row

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