Free workout program
Lower Body / Glute Focus
4 days a week · Beginner friendly · About 55 minutes · Full gym
Two glute and leg days, two upper days. Four days a week.
Best for: glutes and legs.
Your week
- Day 1Glutes & Hamstrings
- Day 2Upper A
- Day 3Rest
- Day 4Quads & Glutes
- Day 5Upper B
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Glutes & Hamstrings
5 exercisesGlutesHamstringsOuter hips
Barbell Glute BridgeBarbell4 × 8–12
- Bar over hips, lie back
- Drive heels, lift hips up
- Squeeze glutes at top
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Cable Pull Through (With Rope)Cable3 × 12–15
- Face away, grip rope low
- Hinge hips, lower torso forward
- Drive hips forward, squeeze glutes
Lever Lying Leg CurlLeverage Machine3 × 10–12
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Lever Seated Hip AbductionLeverage Machine3 × 15–20
- Back against pad, feet on rests
- Push legs apart against resistance
- Pause then control legs back
Upper A
5 exercisesBackChestShoulders
Dumbbell Bench PressDumbbell3 × 8–10
- Dumbbells at chest, palms forward
- Press up until arms lock out
- Lower slowly to chest level
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Dumbbell Shoulder PressDumbbell3 × 10–12
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Cable Pushdown (With Rope Attachment)Cable2 × 12–15
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Quads & Glutes
6 exercisesGlutesQuadsTriceps
Barbell Full SquatBarbell3 × 6–10
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Bulgarian Split SquatBody Weight3 × 8–10
- Rear foot on bench behind you
- Lower until front thigh parallel
- Keep weight on front heel
Lever Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Cable KickbackCable3 × 12–15
- Hinge forward, elbow bent 90°
- Extend forearm straight back
- Keep upper arm pinned to side
Lever Standing Calf RaiseLeverage Machine3 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Upper B
5 exercisesShouldersChestBack
Lever Chest PressLeverage Machine3 × 10–12
- Back flat, elbows at 90
- Press handles to full extension
- Control the return
Lever Seated RowLeverage Machine3 × 10–12
- Chest against pad, grip handles
- Pull handles to body, squeeze back
- Keep back straight, core tight
Dumbbell Lateral RaiseDumbbell3 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Face PullCable3 × 12–15
- Face high pulley, rope attachment
- Pull rope to face, split hands
- Keep upper arms parallel to floor
Dumbbell Biceps CurlDumbbell2 × 10–12
- Stand tall, palms forward, arms extended
- Curl dumbbells to shoulder level
- Keep elbows pinned to sides
Run Lower Body / Glute Focus in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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