Glute Focus 4-Day
Four days keep glute-biased lower sessions and a dedicated upper day so pressing and pulling do not disappear. Volume is split to keep each session shorter than the three-day version.
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
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 2 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 3 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 4 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 5 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 6 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 7 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 8 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 9 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 10 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 11 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 reps
Week 12 · Later weeks
Lower body A
4 exercises · 55 min
- Hip thrust · 4 sets · 5–8 reps
- Barbell squat · 3 sets · 5–8 reps
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Standing calf raise · 3 sets · 10–15 reps
Upper body A
4 exercises · 50 min
- Barbell bench press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Glutes and lower body
4 exercises · 50 min
- Hip thrust · 4 sets · 8–12 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Cable glute kickback · 3 sets · 12–15 reps
- Hip abduction · 3 sets · 12–20 reps
Lower body B
5 exercises · 55 min
- Leg press · 4 sets · 8–12 reps
- Lying leg curl · 3 sets · 10–15 reps
- Walking lunge · 3 sets · 8–12 reps / per side
- Back extension · 3 sets · 10–15 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. A fourth day adds extra hip-thrust and lateral work. Still not rehabilitation, sport-specific sprint work, or an official Contreras template.