Glute Hypertrophy

To strengthen, define and increase the endurance/performance of the the glutes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

wear bands with elevated glute abductions for more tension

Back Squat

Romanian Deadlift (Barbell)

Hip Abduction (Elevated Glutes)

Leg Raise (Captain's Chair)

Cable Crunch

Lower Body (Strength)

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lean Away Cable Lateral Raise

Reverse Pec Deck

Upper Body (Hypertrophy)

Hip Thrust (Barbell)

Glute Kickback (Cable)

Standing Calf Raise

Lower body (Hypertrophy)

Wide Grip Lat Pulldown

Single Arm Row (Dumbbell)

Incline Bench Press (Dumbbell)

Dumbbell Raise Complex

Banded Lateral Raise

Banded Squat Bouncer

Banded Abduction (Seated)

Upper Body + Glute(Metabolic)

Walking Lunge (Dumbbell)

Back Extension

Banded Side Walk

Frog Pump

Lower Body (Hypertrophy) 

Reverse Cable Flye

Pull Through (Cable)

Standing Shoulder Press (Dumbbell)

Glute Kickback

Lying Leg Curl

Swiss Ball Triple Threat

Elevated Glute Bridge

Banded Sumo Walk

Lower Body (Hypertrophy)

Banded Side Lying Clams

Single Leg Hip Thrust

Lower Back Extension (Pumper)

Block 1-Accumulation

Block 2-Metabolic

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