Glute-Focused 4-Day Plan
Build stronger, more developed glutes with this 4-day workout plan designed to maximize muscle growth and definition in your lower body.
- Goal
- hypertrophy
- Split
- Upper/Lower (glute focused)
- Days/Week
- 4
- Session
- 60 min
Warmup
5-10 minutes of light cardio (e.g., jogging, cycling) followed by dynamic stretches focusing on hip mobility and glute activation (e.g., leg swings, banded glute bridges).
Week 1
Day 1: Lower Body (Glute Focus)
Glutes & Hamstrings
- barbell hip thrust — 4 × 8-12 (rest 90s)
- romanian deadlift — 3 × 8-12 (rest 90s)
- cable pull through — 3 × 12-15 (rest 60s)
- glute abduction machine — 3 × 12-15 (rest 60s)
Day 2: Upper Body
Chest, Shoulders & Back
- dumbbell bench press — 3 × 8-12 (rest 90s)
- seated cable row — 3 × 8-12 (rest 90s)
- dumbbell shoulder press — 3 × 10-15 (rest 75s)
- lat pulldown — 3 × 10-15 (rest 75s)
Day 3: Lower Body (Glute & Quads Focus)
Glutes & Quadriceps
- barbell back squat — 4 × 6-10 (rest 120s)
- bulgarian split squat — 3 × 10-15 (rest 75s)
- leg press — 3 × 10-15 (rest 75s)
- reverse hyperextension — 3 × 15-20 (rest 60s)
Day 4: Full Body & Core
Upper body, Glutes & Abs
- push up — 3 × as-many-reps-as-possible (rest 60s)
- inverted row — 3 × 8-12 (rest 60s)
- single leg glute bridge — 3 × 12-15-per-side (rest 60s)
- plank — 3 × 30-60-seconds (rest 45s)
Cooldown
5-10 minutes of static stretching, holding each stretch for 20-30 seconds. Focus on hamstrings, quads, glutes, and hips.
Progression
Aim to increase the weight lifted or the number of repetitions for at least one exercise each week, as long as form is maintained. This ensures progressive overload, which is key for muscle growth.
Equipment needed
- barbell
- dumbbells
- cable-machine
- resistance-bands
- leg-press-machine
- hip-thrust-machine
- bench
Suitable for
- individuals looking to build glute strength and size
- those wanting to improve lower body aesthetics
- intermediate lifters
Not recommended for
- absolute beginners with no prior lifting experience
- individuals with severe lower back or hip injuries without medical clearance
Glute-Focused 4-Day Plan FAQs
How often should I train glutes for best results?
For hypertrophy, hitting the glutes directly or indirectly 2-3 times per week is often recommended. This plan hits them effectively across multiple days.
Can I swap exercises if I don't have certain equipment?
Yes, if you don't have access to a specific machine, you can substitute with a similar exercise that works the same muscle group. For example, use dumbbell RDLs instead of barbell RDLs if needed.
Is nutrition important for glute growth?
Absolutely. Adequate protein intake (around 0.7-1g per pound of body weight) and a slight caloric surplus are crucial for muscle hypertrophy. Ensure you're fueling your body properly.