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Good OL Strength Training

Women's Training, Bodybuilding
Coach
Justin Goodson

4 Day Glute & Lower Body Specialization Program

A results-driven 4-day training split designed to maximize glute development while building total lower body strength and athletic performance. This program strategically targets the glutes through both shortened and lengthened positions, ensuring complete muscle development and consistent growth.

Each session is structured with intelligent exercise pairing combining lower body movements with upper back and lat work to improve recovery, enhance performance, and maintain structural balance. With high frequency glute training, progressive volume, and a mix of strength, hypertrophy, and functional conditioning, this program delivers both aesthetic and performance results.

Perfect for lifters looking to prioritize glute growth, improve posterior chain strength, and build a strong, athletic physique without unnecessary volume or wasted effort.

$29
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Max Glute Growth
This program covers all angles of the glutes, back + 1 total body workout that will increase your overall muscle mass and give you nice curves and a toned body.
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Smart Exercise Pairing
I didn't just throw exercises together on this program. I strategically broke up the different parts of the glutes, paired with specific backs exercises so that you can progress for the the duration of the program.
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Athletic Carryover
As much as I want you to grow a more dominant lower body and toned back, I want you to keep your athleticism. The program includes farmers carries, pushing & pulling a sled + additional core work.
Features
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Programming 4 days per week
Daily strength training + conditioning, and skill training that’s accessible and challenging for any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Full GYM
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Sample Week
Week 1 of 12-week program
Monday
Quads,Glutes,Upper Back

A

Banded Barbell Hip Thrust

3 x 6

B

Glute Med Kickback

2 x 10

C

Front Squat (Smith Machine)

4 x 6

D

Bent Over Row

3 x 6

E

Upper Back Row ( Elbows High)

3 x 8

F

Cable Crunch

3 x MAX

Wednesday
Glutes, Hamstrings, Lats

A

Romanian Deadlift ( RDLS)

3 x 6

B

Lying Leg Curl

3 x 8

C

DB Sumo Squat

3 x 8

D

Cable Step up/down

3 x 8

E

Seated Adductor

3 x 8

F

Lat Pulldown

3 x 8

G

Cable Pullover

3 x 8

H

Standing Calf Raise

3 x 12

I

Decline Sit Up

3 x 12

Friday
Glutes, Mid Back

A

B Stance Hip Thrust (Barbell)

3 x 6

B

DB Hyperextension (Glute Focused)

2 x 12

C

Seated Adductor

2 x 12

D

Assisted Pullup Machine

2 x MAX

E

Seated Cable Row (Wide Grip)

3 x 8

F

Farmers carry

3 x 50

Saturday
Full Body Training

A

Back Squat

4 x 6

B

Trap Bar Deadlift

3 x 6

C

Barbell Bench Press

3 x 6

D

V- Bar Tricep Pushdown

3 x 8

E

Seated Calf Raise

3 x 12

F

Bodyweight Plank

3 x 20

G

Sled Push

3 x 50

Coach
More from Good OL Strength Training
coach-avatar Justin Goodson

Natural Pro Bodybuilder. Lover of bodybuilding, fitness & strength & conditioning. Certified Precision Nutritionist. I have over 10 years experience in Fitness and Nutrition. I love hitting my macros, step goal and being present for every Swole call session!

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LETS GET SWOLE

Ladies, enough of the games. You want to get toned, build round glutes, and overall total body strength then this is your program.

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FAQs
What if I don't have the equipment to complete the desired movement?
In week 1 of the program, I added 2-3 suggested swaps for you to chose from based on what your gym provides. Use those swaps for the entire 12 weeks and keep progressing.
How many warm up sets should I do before the working sets?
Typically you want to perform 1-3 warm up sets depending on your level of readiness before going in to you working sets.
What should I do on my off days?
Your off days from the gym are designed for rest and recovery. You can do light cardio, mobility or go for a walk.
How am I supposed to run this program?
The program is a 4-day Split. You can run however you see fit, but its best to take a rest day after training. Since we are hitting the glutes with high volume, the recovery is vital. Example Training Week Below. Mon/Wed/ Fri/ Sun OR Sun/Tues/Thurs/Sat
The Proof
verified-athlete-avatar Bria Goodson

Wife & Gym Baddie

Verified Athlete

"I ran Justin's program for 12 weeks before he released it to the public and noticed significant glute,quad and back gains. I'm excited for round 2 to see if can get more!"

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