planIntermediateGym4 training days / week
12-Week Glute Growth Program
Intermediate program for serious glute development. 4 days/week with progressive overload.
84 min3932 views108 saved
A 12-week periodized program for intermediate lifters.
Phase 1 (weeks 1-4): form and mind-muscle connection, moderate weights for 12-15 reps.
Phase 2 (weeks 5-8): strength — heavier loads for 6-10 reps on hip thrusts, RDLs and split squats.
Phase 3 (weeks 9-12): peaking — heavy compounds plus high-rep finishers, with a deload in week 12.
Plan schedule
9-week programWeek 1
Day 1Smith Machine Hip Thrust + Machine Hip Thrust + Elevated Glute Bridge + 45-Degree Back Extension4x8
Day 2Barbell Back Squat + Romanian Deadlift (RDL) + Good Morning + Frog Pump4x10
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Bulgarian Split Squat + Step-Up + Seated Hip Abduction + Banded Lateral Walk3x12
Day 5Cable Glute Kickback + Cable Pull-Through + Glute-Focused Leg Press + Banded Glute Bridge + Frog Pump3x15
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 5
Day 1Barbell Hip Thrust + American Deadlift + Single Leg Hip Thrust + 45-Degree Back Extension5x6
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 9
Day 1Barbell Hip Thrust + Sumo Deadlift + Bulgarian Split Squat + Seated Hip Abduction + Kettlebell Swing5/4/3 + 2x15
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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