Program Description
Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedSep 30, 2024 09:01
- Last EditedFeb 20, 2025 09:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Sumo Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Reverse Lunge (Barbell)3 Sets
6-10 Reps
-
3
Hyperextension3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)3 Sets
10-15 Reps
-
6
Glute Kickback (Cable)2 Sets
12-20 Reps
-
Day 2
1
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)4 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
4
Single Arm Iso Row2 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)2 Sets
1 Set
8-12 Reps
8-15 Reps
-
-
7
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 1
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)2 Sets
12-20 Reps
-
Day 4
1
Hip Thrust (Barbell)3 Sets
10-15 Reps
-
2
Overhead Press (Dumbbell)2 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
5
Face Pull2 Sets
10-15 Reps
-
6
Skull Crusher3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)3 Sets
10-15 Reps
-
8
Lateral Raise (Cable)4 Sets
10-15 Reps
-