Powerlifter Booty (Strength Hybrid)

Ten-week advanced glute specialization with a powerlifting bias — built for strength athletes (powerlifters, strongman competitors, advanced lifters) who want serious glute development without abandoning heavy compound work. The main glute lifts run at low reps and high intensity (3-5 reps at 80-90%+) rather than the high-rep volume typical of glute hypertrophy programs.

Four training days per week. Mon is the heavy hip thrust day (4×3-4 at 85%+), with sumo deadlift (the most glute-dominant deadlift variant) as the secondary lift. Tue is squat day with low-bar high-volume back squats. Thu is the volume hip thrust day (4×6-8 at 75-80%) plus accessory hinge work. Fri is upper-body recovery (light cable rows and presses) so total weekly recovery stays manageable.

Three phases. Phase 1 (wks 1-3) establishes 4×5 work at 80%. Phase 2 (wks 4-7) bumps to 5×3 at 85%. Phase 3 (wks 8-10) intensifies to 4×3 at 88-92% on the heavy day, with a hip thrust 1RM test in week 10. Pair with maintenance calories or a slight surplus — this is a strength block, not a fat-loss block. Strict prerequisites: 1.75×bodyweight squat, 2×bodyweight hip thrust at minimum.