Hip Thrust Specialization (6-Week Add-On)
Short 6-week beginner glute add-on: 2 dedicated glute days per week (heavy + volume), designed to layer on top of any existing strength routine.
- Equipment
- Barbell, Machines
- Style
- Volume
Unlock Hip Thrust Specialization (6-Week Add-On) in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week beginner specialization for lifters who already follow a strength program but want a focused booty block. Two glute-only training days per week — Monday is heavy hip thrust day (low-rep loading + targeted accessories), Thursday is the volume day (high-rep hip thrust + single-leg work). The other five days are listed as rest in the template so you can run your normal training on those days without conflicts.
Linear progression on the heavy day: weeks 1-2 (3×10), weeks 3-4 (4×8 with more load), weeks 5 (4×6 heavy), week 6 (5RM test). Volume day stays consistent at 3×15 hip thrust + accessories. Beginner-friendly, low time commitment (45-60 min per glute session), high return on glute development.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓2 training days per week
- ✓6 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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