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MUSCLE GAIN · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK

Glute Builder workout program

4 weeks, 4 days/week of hip thrust, RDL, kickback, sumo squat. Built for glute hypertrophy.

Open this routine in Repto App
Glute Builder workout program cover: 4 weeks, 4 days/week of hip thrust, RDL, kickback, sumo squat. Built for glute hypertrophy

The workouts

Hip Thrust Focus

  • Hip Thrust (Barbell)4 × 8
  • Romanian Deadlift (Barbell)3 × 10
  • Glute Kickback (Machine)3 × 12
  • Lying Leg Curl (Machine)3 × 12

Squat Focus

  • Sumo Squat (Dumbbell)4 × 10
  • Bulgarian Split Squat (Dumbbell)3 × 10
  • Hip Abduction (Machine)3 × 15
  • Glute Bridge3 × 15

Cable & Isolation

  • Cable Pull Through4 × 10
  • Glute Kickback on Floor3 × 15
  • Hip Abduction (Machine)3 × 20
  • Glute Kickback on Floor3 × 15

Mixed Glute Volume

  • Hip Thrust (Machine)4 × 10
  • Dumbbell Step Up3 × 10
  • Standing Cable Glute Kickbacks3 × 12
  • Partial Glute Bridge (Barbell)3 × 12

Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.

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