Hey y'all 
A few days ago I posted a request for feedback on a new glute hypertrophy program I'm designing. For context you can read the original post here. It explains why I've created this program vs doing a ready-made glute program.
I've created the first week of programming based on the advice I received here in this sub. so THANK YOU to all who replied and gave me some great resources to explore. I really appreciate it.
I'd love to share the first workout with everyone and get feedback on length, rep range, flow, exercise order, warm-up/cool-down and overall effectiveness for a range of abilities/experience levels. Please try it out and let me know what you think!
Here 'tis!
RECRUIT THE GLUTES:
AN XXFITNESS COLLABORATION****
by /@rileyargo & Friends
WEEK ONE
Week One introduces the primary movements of this program as well as basic structure of the workout.
Day One
Time: 45:00 - 75:00
Rest between sets: 1-2 minutes
Warm Up
Preceding each warm up, perform 5-10 minutes of a moderate cardio activity of your choice.
Lift #1
Back Squat - 4 x 12
First set is a warm up using only the bar. If a full size Olympic bar is too heavy, choose a lighter fixed bar. If the bar alone is too easy, add as much weight as you can lift for 12 reps. You should be almost reaching failure on your twelfth rep.
Lift #2
Sumo Deadlift - 4 x 10
First set is warm up using light weight. If an Oly bar is too heavy, use a fixed barbell. Emphasis is on form and glute recruitment, you should be squeezing the glutes hard at the top of every rep.
Lift #3
Hip Thrusters 4 x 15-20
Warm up using light or no weight on your first set. Ensure you have proper foot placement and that the barbell is squarely over your hips. Your weight should rest in your heels, with your toes pointed up slightly. Focus on squeezing the glutes at the top of each rep, then controling the eccentric portion of the movement. Add weight for each set until you can only perform 15 reps (to failure).
Lift #5
Cable Pull-Through 4 x 12-15
The emphasis in cable pull-throughs is on the glute contraction at the top of the rep. Your arms should act merely as pulleys while your glutes do most of the work. It can help to brace your forearms against your hips when pulling the cable through forwards, as well as bending over and allowing the cable to travel a ways backwards on the eccentric part of the motion. Focus on low weight and squeezing out a high number of reps.
Lift #6 FINISHER
Cable Kickbacks AMRAP
Set up a low step or bench in front of a cable machine to the left or right of the cable pulley in the lowest position. Starting with a low weight (8-12 lbs) on your left side, stand bent over with your right leg on the box or step and allow your left leg to come forward past your right, then extend it back, keeping your glute muscle engaged. Hold at the top of the rep and squeeze the glute, then slowly lower. Perform AMRAP (as many reps as possible) then switch and perform the same number reps on your right side, standing on the box or step with your left leg.
Cool Down and Stretches
FINI!
Entire workout should take 45 mins - 1 hour depending on how quickly you complete all reps. I did this one yesterday in just under an hour so moving at a pretty good pace. Nice and sore today!
Please try it out and let me know what you think!
Criticisms and praise both welcome
Cheers!
A few days ago I posted a request for feedback on a new glute hypertrophy program I'm designing. For context you can read the original post here. It explains why I've created this program vs doing a ready-made glute program.
I've created the first week of programming based on the advice I received here in this sub. so THANK YOU to all who replied and gave me some great resources to explore. I really appreciate it.
I'd love to share the first workout with everyone and get feedback on length, rep range, flow, exercise order, warm-up/cool-down and overall effectiveness for a range of abilities/experience levels. Please try it out and let me know what you think!
Here 'tis!
RECRUIT THE GLUTES:
AN XXFITNESS COLLABORATION****
by /@rileyargo & Friends
WEEK ONE
Week One introduces the primary movements of this program as well as basic structure of the workout.
Day One
Time: 45:00 - 75:00
Rest between sets: 1-2 minutes
Warm Up
Preceding each warm up, perform 5-10 minutes of a moderate cardio activity of your choice.
- Leg Swings 2 x 20
- Fire Hydrants 2 x 20
- Bodyweight squats 2 x 10
- Banded Clam Shells 2 x 15
- Box Jumps 2 x 10
- Foam Roll - Hip flexors, glutes, hamstrings, quads, calves
Lift #1
Back Squat - 4 x 12
First set is a warm up using only the bar. If a full size Olympic bar is too heavy, choose a lighter fixed bar. If the bar alone is too easy, add as much weight as you can lift for 12 reps. You should be almost reaching failure on your twelfth rep.
Lift #2
Sumo Deadlift - 4 x 10
First set is warm up using light weight. If an Oly bar is too heavy, use a fixed barbell. Emphasis is on form and glute recruitment, you should be squeezing the glutes hard at the top of every rep.
Lift #3
Hip Thrusters 4 x 15-20
Warm up using light or no weight on your first set. Ensure you have proper foot placement and that the barbell is squarely over your hips. Your weight should rest in your heels, with your toes pointed up slightly. Focus on squeezing the glutes at the top of each rep, then controling the eccentric portion of the movement. Add weight for each set until you can only perform 15 reps (to failure).
Lift #5
Cable Pull-Through 4 x 12-15
The emphasis in cable pull-throughs is on the glute contraction at the top of the rep. Your arms should act merely as pulleys while your glutes do most of the work. It can help to brace your forearms against your hips when pulling the cable through forwards, as well as bending over and allowing the cable to travel a ways backwards on the eccentric part of the motion. Focus on low weight and squeezing out a high number of reps.
Lift #6 FINISHER
Cable Kickbacks AMRAP
Set up a low step or bench in front of a cable machine to the left or right of the cable pulley in the lowest position. Starting with a low weight (8-12 lbs) on your left side, stand bent over with your right leg on the box or step and allow your left leg to come forward past your right, then extend it back, keeping your glute muscle engaged. Hold at the top of the rep and squeeze the glute, then slowly lower. Perform AMRAP (as many reps as possible) then switch and perform the same number reps on your right side, standing on the box or step with your left leg.
Cool Down and Stretches
- Foam Roll - hip flexors, glutes, adductor, hamstring, quad, calves
- Crescent Lunge into calf/ham stretch
- Standing forward fold (grasp elbows and sway if that feels good)
- Seated cross legged twist
- Hero's Pose
- Legs up the wall (stay here for 5-8 minutes if you can)
FINI!
Entire workout should take 45 mins - 1 hour depending on how quickly you complete all reps. I did this one yesterday in just under an hour so moving at a pretty good pace. Nice and sore today!
Please try it out and let me know what you think!
Criticisms and praise both welcome
Cheers!