planBeginnerHome or gym4 training days / week
7-Day Peach Starter Plan
Perfect beginner plan to build your glute foundation. 4 days/week, home or gym.
30 min3409 views77 saved
A 7-day starter plan for beginners building a strong glute foundation.
Schedule: activation day, compound day, isolation day, full workout day, with rest or light walking between sessions. Add reps every session; add bands in week two.
Follow the daily items below — each links to a full exercise guide.
Plan schedule
1-week programWeek 1
Day 1Banded Glute Bridge + Frog Pump + Clamshell + Banded Lateral Walk + Glute Bridge March3x15
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Goblet Squat + Romanian Deadlift (RDL) + Reverse Lunge + Glute Bridge (Bodyweight)3x12
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Cable Glute Kickback + Donkey Kick + Fire Hydrant + Seated Hip Abduction3x15
Day 6Barbell Hip Thrust + Bulgarian Split Squat + Banded Glute Bridge + Frog Pump4x10-15
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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