Glute Builder Block

Eight-week intermediate block focused entirely on building bigger, stronger glutes. Four training days per week with a clear split: Monday is heavy hip thrust + squat, Tuesday is the hinge day (RDL + sumo deadlift), Thursday is a high-volume hip thrust day, and Saturday is a pure pump-day with kickbacks, abductions, and burnout sets. Three rest days (Wed/Fri/Sun) keep glute work sustainable.

The program runs in two 4-week phases: Phase 1 (wks 1-4) builds strength-hypertrophy with moderate loads, Phase 2 (wks 5-8) intensifies with heavier compounds and denser volume. Hip thrust is hit twice per week — once heavy (6-8 reps), once for volume (10-15 reps) — the most validated approach for glute hypertrophy. Best for lifters with a year+ of consistent training who already squat and deadlift competently.