Glute and leg focus plan

Beginner to intermediateGym2 days a week

Weekly schedule

Two days with at least two days between them, such as Monday and Thursday.

Leg day 1

Exercise	Sets	Reps
Barbell Hip Thrust	4	8-12
Barbell Squat	3	6-10
Dumbbell Lunges	3	10 each leg
Single Leg Glute Bridge	2	12-15 each leg

Leg day 2

Exercise	Sets	Reps
Romanian Deadlift	3	8-10
Leg Press Feet higher on the platform shifts more work to the glutes.	3	10-15
Glute Kickback	3	12-15 each leg
Standing Calf Raises	3	10-15

How to progress

Hip thrusts and Romanian deadlifts can usually take weight jumps often; add weight when every set hits the top of the range. Keep lunges and kickbacks controlled before going heavier.

Rest between sets

2 minutes on hip thrusts, squats and Romanian deadlifts, 60 to 90 seconds on the rest. See how long to rest between sets.

Tips

• Pause for a second at the top of each hip thrust and squeeze.
• Go as deep on squats and lunges as you can with control; depth works the glutes harder.
• Pair this with two upper body days for a balanced week.

Questions

How often should you train glutes?

Twice a week works well for most people, with enough rest between sessions to recover.

What is the best exercise for glutes?

There is no single best one; hip thrusts, squats, Romanian deadlifts and lunges each load the glutes differently, so a mix works best.

Can I do this plan at home?

Yes, with dumbbells: swap barbell moves for dumbbell versions and the leg press for split squats.

More plans

• 3-day full body plan for beginners
• Home workout plan with no equipment
• Push pull legs split
• Upper lower 4-day split
• Dumbbell-only workout plan

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.