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Beginner–Intermediate
Glute Sculpt
A 4-day lower/upper split with double glute frequency — heavy hip work for shape, full upper-body training for balance.
Goal
Build and shape the glutes and legs with heavy progressive training — while the whole body gets stronger.
- 4
- Days / week
- 22
- Exercises
- 71
- Total sets
- ~75 min
- Session time
Periodization
The mesocycle
PhaseWeeksIntensityRIRFocus
PhaseAdaptationWeeksWeek 1Intensity65–72% 1RMRIR3–4 RIRFocusGroove technique, full range, low end of the set range.
PhaseAccumulationWeeksWeeks 2–3Intensity70–78% 1RMRIR2 RIRFocusAdd a set or reps each week — drive weekly volume up.
PhaseIntensificationWeeksWeek 4Intensity80–85% 1RMRIR1 RIRFocusTop of the load range on the compounds, push close to failure.
PhaseDeloadWeeksWeek 5Intensity−10% loadRIR4+ RIRFocusVolume −40%, half the sets — recover and resensitise.
How to run it
When do you level up?
Level-up rule: run a column until you own EVERY top-of-range set at its loads for two consecutive weeks — then the next column is yours. Junior ≈ your first month, Intermediate ≈ month 3, Advanced ≈ month 6. Your bodyweight will change on the way; the loads don’t care — re-calibrate after every deload week and let the working weights, not the scale, decide the column.
Volume check
Weekly muscle coverage
Direct hard sets per muscle group per week — synergists not counted (pressing also works the triceps, pulling the biceps). 10–20 hard sets is the growth zone: below is maintenance, above demands elite recovery.
MuscleHard sets / weekFrequency
Chest62× / week
Lats82× / week
Upper back & traps62× / week
Shoulders122× / week
Biceps62× / week
Triceps62× / week
Quads71× / week
Hamstrings71× / week
Glutes232× / week
Calves31× / week
Core124× / week
How to run it
How to run it
Find your weight
Don't max out to find your numbers. (1) Warm up, then load the reference weight for your level. (2) Do one set: if you finish the top of the rep range with MORE than the target RIR left, add 2.5 kg (upper) / 5 kg (lower) and repeat; if you can't reach the bottom of the range at the target RIR, take the same off. (3) That weight is your working load for every set that day. Junior: start one notch BELOW the reference and earn the jumps — clean reps beat heavy reps.
How to run it
Glutes are trained twice a week from two angles: bridge-pattern loading Monday, hinge-pattern loading Thursday. The load matters — the last 2–3 reps of every set should be genuinely hard. Upper days keep the back, shoulders and arms progressing so the physique stays balanced, posture stays strong. The core finisher recovers fast — you can also run it daily or on rest days; obliques count.
Progression
+2.5 kg (upper) / +5 kg (hip and leg work) once you hit the top of the rep range on every set. Heavy hip work responds fast — expect the glute bridge to climb quickly; let it.
Warm-up
General: 5 min easy cardio + dynamic mobility for the day's joints. Per heavy compound, ramp: 10 reps empty bar → 5 @ 50% → 3 @ 70% → 1 @ 85% of your working weight. Isolation: one light feeder set.
Autoregulation (RPE/RIR)
RIR = reps in reserve (left in the tank); RPE 8 = 2 RIR. Pick a load that lands you on the target RIR at the last rep — feel strong, add weight; feel flat, take some off. Anchor every working weight to YOUR own 1RM, not the reference numbers.
Cardio
Finish upper days with 10–15 min incline walking; one 30–40 min walk on the weekend. Keep it off the heavy lower days — cardio right after hip work blunts the growth signal you just built.
Deload
Every 5th–6th week: volume −40%, intensity −10%, every set left at 4+ RIR. One light week resets fatigue before the next mesocycle.
Weekly schedule
Mon Glutes+Quads · Tue Upper · Thu Glutes+Hamstrings · Fri Upper — weekend rest
The workout
Training days
Working weights are guidelines for a reference athlete. Anchor them to your own 1RM and hit the target RPE — the prescription is the %1RM, the reps and the RIR, not the kilos.
What do %1RM, RPE, RIR and Tempo mean?
The prescription in plain words
Every exercise carries a few numbers. Here's how to read them — no jargon.
- Same weight for every set
- Yes: after your warm-up sets, use the same weight for all working sets of an exercise — whether it's two sets or three. Fatigue builds up, so the last set is the hardest, and that's where you check the RIR target. You raise the weight next week or next phase, never between sets.
- Sets × reps
- "3 × 8–10" means 8 to 10 reps back to back, then rest — three times over. One such round is a set.
- %1RM — your working weight
- %1RM is the share of the weight you could lift exactly once. You never have to test that: take the working weight shown for your level as a starting point and adjust after your first set.
- RPE & RIR — how hard it should feel
- RIR means "reps in reserve" — how many reps you'd still have left at the end. "3 RIR" means stop when you could still do about 3 clean reps. RPE is the same idea inverted (RPE 7 ≈ 3 in reserve). Never train to full failure.
- Tempo — how fast you move
- Three numbers for the seconds per phase: lower – pause – lift. "3-1-1" means lower under control for 3 s, hold 1 s, lift 1 s. Slow lowering builds the most muscle.
Reference loads assume a ~60–70 kg female athlete. Lighter or heavier athletes: keep the %1RM, reps and RIR identical and let the find-your-weight protocol land you on your own numbers on day one.
Training phase
Working weight by level
Day 11× / week
Glutes & Quads
Glutes · Quads · Calves · Core
7
Exercises
23
Sets
~75
min
Warm-up~10 minLifting~56 minCool-down & stretching~7 minQuads7Glutes10Calves3Core3
Coach's note
Heavy bridge pattern first while you're fresh, then squat and press patterns for the quads. Abduction work finishes the outer glutes after the heavy lifting is done.
Time-saver
Short on time? Superset lever seated hip abduction + lever standing calf raise: one set of each back-to-back, then rest 60 s — saves ~4 min with no cost on isolation work. Never superset the day's primary lift.
%1RM77–82%RPE6 · 4 RIRTempo3-1-1Rest2–3 minmin~13
Jun40 kgInt70 kgAdv105 kg
Shoulders on the floor, chin tucked — drive through the heels to a full hip lockout, squeeze 1 s.
Machine taken or not in your gym?
Warm-up sets
15 × 35 kg8 × 52.5 kg
Step by step
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~10
Jun30 kgInt55 kgAdv80 kg
Feet slightly forward of the bar, sit deep, drive up through the whole foot.
Machine taken or not in your gym?
Warm-up sets
15 × 27.5 kg8 × 42.5 kg
Step by step
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell, stepping back to clear the rack.
- Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~8
Jun60 kgInt110 kgAdv160 kg
Sled loaded. Feet high and wide on the platform shifts the work to glutes and hamstrings.
Machine taken or not in your gym?
Warm-up sets
15 × 55 kg8 × 82.5 kg
Step by step
- Adjust the seat and footplate of the sled machine to a comfortable position.
- Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- Grip the handles on the sides of the seat for stability.
- Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
- Continue pushing until your legs are almost fully extended, but without locking your knees.
- Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun6 kgInt10 kgAdv16 kg
Per dumbbell. Long stride, torso tall, push the floor away through the front heel — add weight when 15 reps feel easy.
Machine taken or not in your gym?
Warm-up sets
15 × 6 kg8 × 8 kg
Step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Keep your back straight and your chest up as you lower your body.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Alternate legs for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun30 kgInt50 kgAdv70 kg
Machine stack. Lean slightly forward, push apart against the pads, 1 s hold out wide.
Machine taken or not in your gym?
Warm-up sets
12 × 30 kg
Step by step
- Adjust the seat height so that your knees are at a 90-degree angle.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Place your hands on the side handles for stability.
- Engage your abductors and slowly push your legs apart, away from the midline of your body.
- Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun40 kgInt65 kgAdv90 kg
Machine stack. Full stretch at the bottom, 1 s squeeze at the top — no bouncing.
Machine taken or not in your gym?
Warm-up sets
12 × 40 kg
Step by step
- Adjust the machine to your height and stand with your feet shoulder-width apart.
- Place your shoulders under the pads and hold onto the handles for stability.
- Raise your heels as high as possible by extending your ankles.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
%1RM—RPE6 · 4 RIRTempo2-0-1Rest45–60 smin~6
JunBodyweightIntBodyweightAdvBodyweight
Bodyweight. Ribs to hips, chin off the chest, squeeze the abs hard at the top.
Machine taken or not in your gym?
Step by step
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Cool-down & stretching
~7 minGlute and quad volume, so the hip works in both directions: open the front of the hip, then release the glute itself. Calves close it out.
world's greatest stretch2× 30 s per sideDeep lunge, drive the back hip forward, tuck the pelvis. Short hip flexors tilt your pelvis into every squat that follows — this is the priority after squatting and leg pressing.
seated glute stretch2× 30 s per sideAnkle over the opposite knee, chest pushed forward and tall. The moment the back rounds you are stretching the back, not the glute.
lying (side) quads stretch1× 30 s per sideLying on your side, grab the top foot, heel to the glute, push the hip slightly forward. Keep knee beside knee — don't let it flare out.
calf stretch with hands against wall1× 30 s per sideBack leg straight, heel down, drive the hip toward the wall. This targets the gastrocnemius — the heel never leaves the ground.
Static stretching belongs AFTER the session, never before it — held before a heavy set it measurably costs force output. Move into each position until you feel mild tension, never pain, and breathe out into it. Hold still: no bouncing on a fatigued muscle. Skip a muscle that is cramping and walk it off first.
Day 22× / week
Upper Body
Back · Chest · Shoulders · Arms · Core
8
Exercises
25
Sets
~75
min
Warm-up~10 minLifting~57 minCool-down & stretching~6 minChest3Lats4Upper back & traps3Shoulders6Biceps3Triceps3Core3
Coach's note
Pull twice as much as you press — that ratio builds the back that holds posture and makes the waist read smaller. Lateral raises shape the shoulder line.
Time-saver
Short on time? Superset lever seated reverse fly + cable pushdown (with rope attachment): one set of each back-to-back, then rest 60 s — saves ~4 min with no cost on isolation work. Never superset the day's primary lift.
Second session this week
Second upper day this week: swap the lat pulldown → assisted pull-up and the dumbbell bench → machine chest press; take the lateral raises heavier for 10–12. Same balance, fresh angles.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~10
Jun25 kgInt40 kgAdv55 kg
Cable stack. Chest tall, drive the elbows down, full stretch at the top of every rep.
Machine taken or not in your gym?
Warm-up sets
15 × 20 kg8 × 30 kg
Step by step
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~8
Jun25 kgInt40 kgAdv57.5 kg
Cable stack. Pull to the navel, squeeze the shoulder blades, no leaning back.
Machine taken or not in your gym?
Warm-up sets
15 × 20 kg8 × 30 kg
Step by step
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~8
Jun8 kgInt14 kgAdv20 kg
Per dumbbell. Stretch deep at the bottom, press in a slight arc.
Machine taken or not in your gym?
Warm-up sets
15 × 8 kg8 × 10 kg
Step by step
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun3 kgInt5 kgAdv8 kg
Per dumbbell. Lead with the elbows to shoulder height, soft bend, no swinging.
Machine taken or not in your gym?
Warm-up sets
12 × 4 kg
Step by step
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun20 kgInt32.5 kgAdv45 kg
Machine stack. Arms long, sweep back in an arc, squeeze the rear delts 1 s.
Machine taken or not in your gym?
Warm-up sets
12 × 20 kg
Step by step
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and keep your arms slightly bent.
- Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun10 kgInt17.5 kgAdv25 kg
Cable stack. Elbows pinned to the ribs, spread the rope at the bottom, full squeeze.
Machine taken or not in your gym?
Warm-up sets
12 × 10 kg
Step by step
- Attach a rope attachment to a high pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and push the rope downward by extending your elbows until your arms are fully extended.
- Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun10 kgInt15 kgAdv20 kg
Cable stack. Elbows pinned, curl to full squeeze, 3 s lowering.
Machine taken or not in your gym?
Warm-up sets
12 × 10 kg
Step by step
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable attachment with an underhand grip, palms facing up.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back to the starting position.
- Repeat for the desired number of repetitions.
%1RM—RPE6 · 4 RIRTempo2-0-1Rest45–60 smin~6
JunBodyweightIntBodyweightAdvBodyweight
Bodyweight. Curl the hips off the floor, knees toward the chest — no swinging.
Machine taken or not in your gym?
Step by step
- Lie flat on your back with your arms extended along your sides.
- Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
- Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Cool-down & stretching
~6 minThe upper-body day in a glute program still presses and pulls — chest and lat get the rounds, rear delt and neck one each.
Clasp your hands behind your back, lift the sternum and pull the shoulders back and down. Don't arch the lower back — the stretch belongs in the chest, not the lumbar spine.
kneeling lat stretch2× 30 s per sideFrom all fours walk the hands forward, hips back toward the heels, sternum to the floor. Breathe into the flank — the lat only releases on the exhale.
rear deltoid stretch1× 30 s per sideArm straight across the chest, pull on the upper arm — never on the elbow joint. Keep the shoulder down or the pull migrates into your neck.
side push neck stretch1× 30 s per sideEar toward the shoulder, the hand adds only the weight of the head — never pull. The opposite shoulder stays down.
Static stretching belongs AFTER the session, never before it — held before a heavy set it measurably costs force output. Move into each position until you feel mild tension, never pain, and breathe out into it. Hold still: no bouncing on a fatigued muscle. Skip a muscle that is cramping and walk it off first.
Day 31× / week
Glutes & Hamstrings
Glutes · Hamstrings · Back Extensors · Core
7
Exercises
23
Sets
~70
min
Warm-up~10 minLifting~56 minCool-down & stretching~6 minHamstrings7Glutes13Core3
Coach's note
Hinge day — the RDL loads the glutes and hamstrings in the stretch, the pull-through and back extension load the lockout. Step-ups add single-leg strength.
Time-saver
Short on time? Superset hyperextension + lever seated hip abduction: one set of each back-to-back, then rest 60 s — saves ~4 min with no cost on isolation work. Never superset the day's primary lift.
%1RM77–82%RPE6 · 4 RIRTempo3-1-1Rest2–3 minmin~13
Jun12 kgInt20 kgAdv30 kg
Per dumbbell. Soft knees, hips back until the hamstrings load, flat back, stand up through the heels.
Machine taken or not in your gym?
Warm-up sets
15 × 10 kg8 × 16 kg
Step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~10
Jun20 kgInt35 kgAdv50 kg
Cable stack. Face away, hinge, let the rope pull the hips back — snap to a full lockout and squeeze.
Machine taken or not in your gym?
Warm-up sets
15 × 17.5 kg8 × 27.5 kg
Step by step
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
%1RM73–78%RPE6 · 4 RIRTempo3-0-1Rest90–120 smin~8
Jun25 kgInt40 kgAdv55 kg
Machine stack. Pull the pad to full bend, 1 s hold, 3 s lowering — hips stay pinned.
Machine taken or not in your gym?
Warm-up sets
12 × 25 kg
Step by step
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your lower legs under the padded lever, just above your ankles.
- Grasp the handles on the sides of the machine for support.
- Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun6 kgInt10 kgAdv16 kg
Per dumbbell. Whole foot on the box, drive through the heel, control the way down.
Machine taken or not in your gym?
Warm-up sets
15 × 6 kg8 × 8 kg
Step by step
- Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
- Bring your left foot up onto the bench or step, standing fully upright.
- Step back down with your left foot, followed by your right foot, returning to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
%1RM—RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
JunBodyweightIntBodyweightAdvBodyweight
Bodyweight. Round nothing — hinge at the hips, squeeze the glutes to lift, stop in line with the body.
Machine taken or not in your gym?
Step by step
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
%1RM63–68%RPE6 · 4 RIRTempo2-0-1Rest60 smin~6
Jun30 kgInt50 kgAdv70 kg
Machine stack. Lean slightly forward, push apart against the pads, 1 s hold out wide.
Machine taken or not in your gym?
Warm-up sets
12 × 30 kg
Step by step
- Adjust the seat height so that your knees are at a 90-degree angle.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Place your hands on the side handles for stability.
- Engage your abductors and slowly push your legs apart, away from the midline of your body.
- Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
- Repeat for the desired number of repetitions.
%1RM—RPE6 · 4 RIRTempo2-0-1Rest45–60 smin~6
JunBodyweightIntBodyweightAdvBodyweight
Bodyweight. Lower back glued to the bench, lower the legs slow, stop before the arch.
Machine taken or not in your gym?
Step by step
- Lie flat on a flat bench with your back pressed against it.
- Place your hands under your glutes for support.
- Keep your legs straight and together, and lift them up towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Cool-down & stretching
~6 minHinging all session loads the hamstring from origin to insertion and the deep hip rotators take the rest. Hamstring and piriformis get the rounds.
runners stretch2× 30 s per sideFront heel down, toes up, hinge forward from the hip with a flat back. A rounded back stretches nerve, not muscle.
seated piriformis stretch2× 30 s per sideFoot outside the opposite knee, press gently against it with the elbow and rotate the torso. Ease off at once if anything tingles down the leg.
spine stretch1× 30 sSit tall, arms forward, roll down vertebra by vertebra. After heavy hinging this unloads the erectors — no swinging, no bouncing.
butterfly yoga pose1× 30 sSoles together, heels toward the pelvis, sit tall and let the knees sink. Don't push or bounce — the adductors only give when you are still.
Static stretching belongs AFTER the session, never before it — held before a heavy set it measurably costs force output. Move into each position until you feel mild tension, never pain, and breathe out into it. Hold still: no bouncing on a fatigued muscle. Skip a muscle that is cramping and walk it off first.
For the trainer
Coaching standards
- 01
Heavy beats endless — 8 hard reps build more shape than 30 easy ones. Load the glutes like any other muscle.
- 02
Full hip lockout on every bridge — squeeze 1 s at the top; range builds the shape.
- 03
Feel the target muscle, not the exercise — if hip work lands in the lower back, reset your setup.
- 04
Train the upper body just as seriously — balanced pressing and pulling is what makes the whole physique read strong.
- 05
Recovery is training — 7–9 h sleep, 1.6–2.2 g protein/kg bodyweight, 48 h per region.
For the trainer
Avoid these mistakes
Fearing heavy weights — muscle is what creates shape, and women don't have the hormones to get 'bulky' by accident.
Booty-band-only workouts — bands are a warm-up tool, not a growth stimulus once you're past week two.
Half-range bridges with a big weight — a full lockout at 60 kg beats a bounce at 100 kg.
Skipping upper-body days — they are half the physique and all of the posture.