◆ Beginner · 6 weeks · 4×/week
Glute Reset
6 weeks. Sculpt, strength, no shortcuts.
Four sessions a week, split across bands, ankle weights, and a barbell. Wake sleeping glutes, build hip strength, feel the difference by week two.
◆ The week
Session breakdown
Repeat this weekly structure across all 6 weeks. Add 5% to loads each week you feel strong. Rest days between sessions.
Day 1
Activate
Banded Glute Bridge4 × 15· 45s
Ankle-Weight Donkey Kick3 × 15/side· 45s
Walking Lunge3 × 12/side· 60s
Day 2
Heavy Hips
- Barbell Hip Thrust5 × 8-10· 90s
Back Squat4 × 8· 2m
Forearm Plank3 × 45s· 45s
Day 3
Volume Burn
- Banded Glute Bridge4 × 20· 45s
- Walking Lunge4 × 16/side· 60s
- Ankle-Weight Donkey Kick3 × 20/side· 45s
Day 4
Power + Mobility
- Barbell Hip Thrust4 × 12· 75s
- Back Squat3 × 10· 90s
90/90 Hip Switch3 × 8/side· 30s
◆ Gear used
Train with the tools that back it up
Lock it in.
Set a matching goal and track the streak.