8-Week Glute Focused Summer Program

Summer is almost here! There is still time to shape up and look good in your swimsuit. This 8-week, 3-days/week glute-focused resistance training program is designed to maximize muscle growth by progressively overloading the glute muscles. It follows science-based guidelines, using moderate rep ranges (6–12) for hypertrophy and allowing 48–72 hours of rest between sessions. Training the glutes three times per week is supported by ACSM recommendations for intermediate lifters and by experts (3–4 days/week for intermediates), glutes can be trained 2–6 times per week for growth. Each week includes heavy bilateral lifts (squats, hip thrusts) unilateral movements (lunges, split squats) The program is split into two mesocycles: Weeks 1–4(introductory volume) and Weeks 5–8 (increased intensity).

Weeks 1–4

Day 1 (Lower Body – Glute Focus) (Upper Body – Chest)

• Barbell Back Squat – 3 sets of 6–8 reps Video Demo
• Barbell Hip Thrust – 3 sets of 8–12 reps Video Demo
• Walking Lunges (Dumbbell) – 3 sets of 10 reps per leg Video Demo
• Seated Leg Press – 3 sets of 10–12 reps Video Demo
• Cable Glute Kickbacks – 3 sets of 12 reps per leg Video Demo
• Glute Bridge – 2 sets of 15 reps Video Demo
• Incline Dumbbell Chest Press 4 sets of 10-12 reps

Day 2 (Posterior Chain – Glute Emphasis) (Back)

• Romanian Deadlift – 3 sets of 6–8 reps Video Demo
• Bulgarian Split Squat – 3 sets of 8–10 reps per leg Video Demo
• Cable Pull-Through – 3 sets of 10 reps Video Demo
• Barbell Hip Thrust – 2 sets of 10 reps Video Demo
• Side Lunges – 2 sets of 12 reps (6 each side) Video Demo
• Step-Ups (Dumbbell) – 2 sets of 10 reps per leg Video Demo
• Lat Pull-down – 4 sets of 10-12 reps

Day 3 (Legs & Glutes) (Bicep/Tricep)

• Goblet Squat – 2 sets of 12 reps Video Demo
• Lateral (Side) Lunge – 2 sets of 12 reps (6 each side) Video Demo
• Step-Ups (Dumbbell) – 2 sets of 10 reps per leg Video Demo
• Single-Leg Glute Bridge – 3 sets of 10 reps per leg Video Demo
• Standing Cable Hip Abduction – 3 sets of 12 reps Video Demo
• Monster Walk (Banded) – 3 sets of 15 steps each direction Video Demo
• Incline Dumbbell Bicep Curl 3 sets of 10-12 reps
• Ez Bar Tricep Skull Crusher 3 sets of 10-12 reps

Weeks 5–8

Increase intensity: Add sets or reps, use heavier weights, or use more challenging variations. The exercises remain similar but with slightly higher volume.

Day 1 (Lower Body – Glute Focus, Advanced) (Chest)

• Barbell Back Squat – 4 sets of 6–8 reps Video Demo
• Barbell Hip Thrust – 4 sets of 8–12 reps Video Demo
• Walking Lunges (Dumbbell) – 3 sets of 10 reps per leg Video Demo
• Seated Leg Press – 3 sets of 10–12 reps Video Demo
• Cable Glute Kickbacks – 3 sets of 12 reps per leg Video Demo
• Glute Bridge – 3 sets of 15 reps Video Demo
• Incline DB Chest Press – 4 sets of 8-10 reps

Day 2 (Posterior Chain – Glute Emphasis, Advanced) (Back)

• Romanian Deadlift – 4 sets of 6–8 reps Video Demo
• Bulgarian Split Squat – 3 sets of 10 reps per leg Video Demo
• Cable Pull-Through – 3 sets of 10 reps Video Demo
• Barbell Hip Thrust – 3 sets of 10 reps Video Demo
• Side Lunges – 3 sets of 12 reps (6 each side) Video Demo
• Step-Ups (Dumbbell) – 3 sets of 10 reps per leg Video Demo
• Lat. Pull-down – 4 sets of 8-10 reps

Day 3 (Legs & Glutes, Advanced) (Bicep/Tricep)

• Goblet Squat – 3 sets of 12 reps Video Demo
• Lateral (Side) Lunge – 3 sets of 12 reps (6 each side) Video Demo
• Step-Ups (Dumbbell) – 3 sets of 10 reps per leg Video Demo
• Single-Leg Glute Bridge – 3 sets of 12 reps per leg Video Demo
• Standing Cable Hip Abduction – 3 sets of 12 reps Video Demo
• Monster Walk (Banded) – 3 sets of 15 steps each direction Video Demo
• Incline DB Curl – 3 sets of 8-10 reps
• EZ Bar Skull Crusher – 3 sets of 8-10 reps

Progression & Notes

Breathing & Mind-Muscle Connection: Exhale during the exertion (lifting) phase and inhale on the lowering. Concentrate on feeling the glutes work – this mind-muscle focus can enhance results.

Progressive Overload: Gradually increase weight by ~2–10% once you can perform the prescribed reps easily. Track your weights and aim to add load or an extra rep/set each week.

Rest & Recovery: Ensure 48–72 hours of rest between sessions targeting the glutes. Adequate sleep and nutrition are crucial for muscle growth.

Exercise Technique: Warm up properly and focus on full range of motion. Squeeze the glutes at the top of movements. Pausing or pulsing at peak contraction can intensify the stimulus. Maintain good form: keep the spine neutral and knees aligned with toes.

Exercise Selection: This program includes both bilateral (e.g. hip thrust) and unilateral (e.g. split squat) glute exercises. Barbell hip thrusts are included for maximal gluteus maximus activation. Bulgarian split squats train each leg independently and elicit glute activation comparable to back squats. Use dumbbells, kettlebells, or a Smith machine as needed for variety.

Volume: If the above volume is too light, add an additional set or two in Weeks 5–8. If it’s too hard, stick to the lower end or reduce sets. Bodyweight or band variations can substitute if equipment is unavailable.

As with all programming, consistency and intensity are key. For customized programming, and one on one personal training, contact us today!