Glute Focus
Three weekly lower-body biased sessions mix hip thrusts, squats, hinges and lateral hip work, with a short upper-body maintenance pair. Twelve weeks is an editorial training block.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 2 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 3 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 4 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 5 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 6 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 7 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 8 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 9 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 10 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 11 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Week 12 · Later weeks
Lower body A
5 exercises · 60 min
- Hip thrust · 4 sets · 6–10 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Cable glute kickback · 3 sets · 10–15 reps
Full body B
5 exercises · 60 min
- Romanian deadlift · 4 sets · 6–10 reps
- Barbell bench press · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Hip abduction · 3 sets · 12–15 reps
Glutes and lower body
5 exercises · 55 min
- Hip thrust · 4 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
- Hip abduction · 3 sets · 12–20 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Hip thrusts, squats and hinges are prioritized. This is not an official Contreras program and is not a rehabilitation or postpartum protocol.