Butt Stuff - Glute Specialization (4-5X/week)
Hypertrophy Coach
If you want glutes like a fitness cover model, you will need to train them like one.
But if you want your glutes to be as round and as full as they can be, Butt Stuff is designed to get you there.
This is a glute specialization training block built around high frequency work, intelligent volume, and smart movement selection that puts your glutes first without letting the rest of your lower body slide.
No junk volume. No random exercises.
Just focused programming for lifters who want a fuller, stronger backside.
A
Banded RDLs
2 x 8
B
Leg Press
2 x 8
C
Barbell Thrusts
2 x 8
D
Walking Lunges
2 x 20
A
Incline DB Press
2 x 8
B
Roller Cable Flys
8, 12
C
High Incline Smith Press
2 x 8
D
Lying Cuff Lateral Raises
8, 8, 12
E
Seated Cable Cross Extension
8, 12
A
Neutral Grip Pull Ups
2 x 8
B
Chest Supported Tbar Row
2 x 8
C
Cable Rear Delts
8, 8, 12
D
Incline Cable Curl
8, 8, 12
E
Ab Mat Crunches
2 x 8
A
Seated Leg Curl
2 x 8
B
Barbell To A Box Squat
2 x 8
C
Lying Leg Curls
2 x 8
D
Single Leg Leg Press
8, 10
E
Hip Loaded Calf Raise
2 x 8
F
Glute Cable Kickback
2 x 8
A
Barbell Thrusts
2 x 8
B
Cable Single Leg RDL Rotation
2 x 8
C
Wide Grip Pullups
2 x 8
D
Push Ups
2 x 8
E
Hanging Leg Raises
2 x 8
F
Standing Calf
2 x 8
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Butt Stuff reflects how I actually program a glute specialization phase in the real world.
If your glutes have been flat and stubborn for years, adding another set of kickbacks at the end of leg day is not the answer. Train them more often, in the right order, and with a clear plan. Butt Stuff is that plan.
Get Butt Stuff - Glute Specialization (4-5X/week)
