Lower Body and Glutes, 3 days
Three lower body workouts a week: one built around the hip thrust, one around the squat, and one around the deadlift. Add weight at the top of each range.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Glute Focus
A glute day built around the barbell hip thrust and backed by a hinge, the abduction machine, and a cable kickback for each leg.
5 exercises- Barbell Hip Thrust4 sets × 8–12 reps1 warm-up setRest 2:30
Rest the bar in the crease of the hips on a pad, and finish every rep with the ribs down.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Hip Abduction3 sets × 15–20 repsRest 1:00
Set the pads against the outer thighs and press out as far as the machine allows; lean slightly forward for more glute.
- Cable Glute Kickback6 sets × 12–15 reps3 per sideRest 1:00
Loop the cuff around your ankle, brace on the frame, and sweep the leg back without arching the lower back.
- Cable Pull-Through3 sets × 12–15 repsRest 1:30
Face away from the low pulley with the rope between your legs, hinge, and stand up by squeezing the glutes.
Quad Focus
The quad day, opening with the back squat and closing with calves. Leave a day between this workout and heavy deadlifts.
5 exercises- Barbell Back Squat4 sets × 6–10 reps2 warm-up setsRest 2:30
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Leg Press3 sets × 10–15 repsRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Bulgarian Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Set your back foot on a bench a full stride behind you and keep the front shin close to vertical.
- Leg Extension3 sets × 12–15 repsRest 1:00
Line your knees up with the machine's pivot and set the pad on the shins just above the ankles.
- Standing Calf Raise4 sets × 10–15 repsRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
Posterior Chain
The hamstring and lower back day, opening with the deadlift.
5 exercises- Deadlift3 sets × 5–8 reps2 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Glute-Ham Raise3 sets × 8–12 repsRest 1:30
Lock your ankles and knees into the pads; if your gym has no glute-ham bench, do the Nordic curl or the back extension.
- Seated Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Machine Hip Thrust3 sets × 10–15 repsRest 1:30
Set the belt or pad snug over your hips and drive them to a full lockout, squeezing the glutes at the top.
- Reverse Hyperextension3 sets × 12–15 repsRest 1:30
Lie face down on the pad with your hips at its edge and raise the legs to horizontal – no swinging.
