Glute Focused Workout Split
Two lower days built around hip thrusts and hinges, two upper days so the rest of you keeps up.
Who it’s for
For training glutes as the priority without turning into a person who only trains glutes. The lower days lead with hip thrusts and Romanian deadlifts — the two movements with the most direct glute loading — and the upper days exist so your back and shoulders do not fall behind over a year of this.
How the week runs
Lower, upper, rest, lower, upper. The two lower days are deliberately different: one leads with heavy hip thrusts, the other with squat-pattern and single-leg work, so the glutes get both heavy loading and a longer range under tension across the week.
The program
All 4 sessions and 23 exercises, exactly as they arrive in the app. Rep ranges and rest are the defaults — change any of them once it is yours.
Glute Focus Lower A
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell Hip ThrustBarbell · compound | Glutes | 4 | 8–12 | 120s |
| Romanian DeadliftBarbell · compound | Hamstrings | 3 | 8–12 | 120s |
| Bulgarian Split SquatsDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Cable KickbackCable · isolation | Glutes | 3 | 10–15 | 90s |
Glute Focus Upper A
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Incline Dumbbell PressDumbbell · compound | Chest | 3 | 8–12 | 120s |
| PulldownsCable · compound | Lats | 3 | 8–12 | 120s |
| DB Shoulder PressDumbbell · compound | Shoulders | 3 | 8–12 | 120s |
| Seated Cable RowCable · compound | Upper back | 3 | 8–12 | 120s |
| Dumbbell Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| FacepullCable · isolation | Upper back | 3 | 10–15 | 90s |
Glute Focus Lower B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell Hip ThrustBarbell · compound | Glutes | 4 | 8–12 | 120s |
| Goblet SquatDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Dumbbell Walking LungeDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Hip AbductorMachine · isolation | Abductors | 3 | 10–15 | 90s |
| Standing Calf RaiseBodyweight · isolation | Calves | 3 | 10–15 | 90s |
Glute Focus Upper B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Dumbbell PressDumbbell · compound | Chest | 3 | 8–12 | 120s |
| Assisted Pull UpBodyweight · compound | Lats | 3 | 10–15 | 90s |
| Machine RowMachine · compound | Upper back | 3 | 8–12 | 120s |
| Dumbbell Bicep CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
| Triceps PushdownCable · isolation | Triceps | 3 | 10–15 | 60s |
| PlankBodyweight · isolation | Abs | 3 | 30–60 | 60s |
Run it without typing any of it in
This split is built into Gym Journal. Star it and it becomes your week — the app knows what today’s session is, tracks every set, and tells you when to add weight.
Frequently asked questions
How often should I train glutes?
Twice a week is the sweet spot for most people, which is what this split does. More than that and the limiting factor becomes recovery rather than stimulus.
Are hip thrusts better than squats for glutes?
They load the glutes hardest at the top, where a squat is easiest, so they are complementary rather than competing. This program runs both.
Why are there upper body days in a glute split?
Because a year of lower-only training leaves you visibly imbalanced and does nothing for your posture. Two upper sessions a week is the minimum that keeps pace.