Muscle Building
The main training outcome this template is built around.
Workout template
Glute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
55 min
Use this to match the template to your actual weekly schedule.
Intermediate
Someone who wants more direct glute emphasis without abandoning overall leg strength.
Barbell, Dumbbell, Machine
These are the main tools you will usually need to run the workout as written.
4 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Do a few glute bridges and bodyweight hinges before you start adding load.
Progression guidance
Drive the hip-dominant lifts first, then use the single-leg work and accessories for extra volume.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Glutes
5 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Hip Thrust | Primary work | 4 | 6-10 | 2 min | Pause hard at the top and avoid overextending the back. |
| Romanian Deadlift | Primary work | 3 | 8-10 | 2 min | Feel the stretch through the glutes and hamstrings. |
| Barbell Walking Lunge | Single-leg | 3 | 8-10 each side | 1 min 15 sec | Take long, controlled steps. |
| Leg Press | Accessories | 3 | 10-12 | 1 min 30 sec | Use a foot position that lets the hips stay comfortable. |
| Pull Through | Accessories | 3 | 12-15 | 45 sec | Finish with glutes, not your low back. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Hip Thrust
Romanian Deadlift
Barbell Walking Lunge
Leg Press
Pull Through
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Hip Thrust
Barbell Hip Thrust is a intermediate powerlifting that mainly trains your glutes using barbell.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner strength that mainly trains your legs using barbell.
View exerciseLeg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exercisePull Through
Pull Through is a beginner strength that mainly trains your glutes using cable.
View exerciseRomanian Deadlift
Romanian Deadlift is a intermediate strength that mainly trains your legs using barbell.
View exerciseRelated workouts
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Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutFAQ
Common questions about Glute Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is Glute Workout best for?
Someone who wants more direct glute emphasis without abandoning overall leg strength.
How often should I run Glute Workout?
This template is structured around about 4 training days per week.
Can I swap exercises in Glute Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Drive the hip-dominant lifts first, then use the single-leg work and accessories for extra volume.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.
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