This is the 2.0 version of the 8-week glute-focused program, designed to push glute growth even further while improving upper-body strength and recovery through a more intentional split.

How it’s structured
3 lower-body days per week
Lower sessions prioritize glutes, with hip thrusts as a primary lift, supported by movements that load the glutes in both shortened and lengthened positions.

1 upper push day
Focuses on chest, shoulders, and triceps to build pressing strength and balance.

1 upper pull day
Targets back, rear delts, and biceps to support posture, pulling strength, and upper-body symmetry.

8 weeks of progression
Hip thrusts and key lower lifts progress through increases in load, reps, or tempo for measurable strength and hypertrophy gains.
Why this setup works
Glutes are trained 3x per week with enough volume to drive growth while spacing sessions for recovery.
Separating push and pull days allows higher quality effort and better muscle recruitment than mixed upper sessions.
The split supports heavier loading on lower days without upper-body fatigue limiting performance.
Who it’s best for
Women serious about maximizing glute development
Lifters who want to progress their hip thrust numbers
Intermediate to advanced trainees ready for a more refined, performance-based split