Build Muscle Recommended program

Glutes & Legs Focus

Glute-first leg training: heavy hip thrusts and Romanian deadlifts, single-leg work, then cable and machine burners for the upper glutes. Built for stronger, rounder glutes.

12exercises

50min

25sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 12 reps Hamstrings

rest 10s

Glute Bridge

1 sets 15 reps Glutes

rest 15s

Band Lateral Walk

1 sets 10 reps Abductors

rest 30s

Main 6 exercises

Barbell Hip Thrust

4 sets 8-10 reps Glutes

rest 120s

Barbell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 120s

Dumbbell Bulgarian Split Squat

3 sets 8-10 reps Quadriceps

rest 90s

Glute-Focused Back Extension

3 sets 12-15 reps Glutes

rest 60s

Cable Glute Kickback

3 sets 12-15 reps Glutes

rest 45s

Machine Hip Abduction

3 sets 15-20 reps Abductors

rest 45s

Cool-down 3 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

rest 10s

rest 10s