This is an 8-week lower-body–dominant training program designed to prioritize glute growth, with a strong emphasis on hip thrust performance while still keeping the upper body trained and balanced.

This is the 3rd program in the series!

How it’s structured
3 lower-body days per week
Each lower session prioritizes glutes, with hip thrusts as a main lift and supporting movements that target the glutes through different ranges and angles.

2 mixed upper-body days per week
Upper days train push, pull, and arm work to maintain strength, symmetry, and overall physique balance.

8 weeks of progression
Progressive overload is built into hip thrusts and key lower-body lifts through increases in load, reps, or tempo.

Why this setup works
Training glutes 3x per week provides the volume and frequency shown to support hypertrophy when recovery is managed.
Making hip thrusts a primary lift allows consistent skill development and loading progression.
Separating lower and upper days improves recovery and performance compared to full-body splits.

Who it’s best for
Women whose main goal is building glutes
Lifters who want to improve hip thrust strength and shape
Intermediate to advanced trainees ready for higher lower-body volume