4-Day Glute Building Workout Program

Intermediate4 days/week62 working sets/week

A specialization program that gives glutes what specialization actually requires: two dedicated lower-body days a week — one heavy, one volume — built around hip thrusts, squats, sumo deadlifts and lunges, while two efficient upper-body days keep the rest of you strong and balanced.

The heavy day drives progressive overload on the big hip-extension movements at 6–10 reps. The volume day stacks single-leg work, abduction and higher-rep pumping. Between them you hit the glutes from every angle they respond to — stretch, squeeze and everything between.

The program

Glutes · heavy16 sets

Hip Thrust4 × 6–10

Back Squat3 × 6–10

Bulgarian Split Squat3 × 8–12

Hip Abduction Machine3 × 12–20

Standing Calf Raise3 × 10–15

Face Pull3 × 15–20

Triceps Pushdown2 × 10–15

Every exercise name links to a full form guide with steps, cues and common mistakes.

Who this plan is for

Lifters whose top priority is building their glutes and lower body
Anyone who wants a focused aesthetic goal without abandoning upper-body strength
Intermediates who've outgrown generic leg days

How to progress

Hip thrust is your north star — progress it aggressively via double progression; it tolerates weight jumps better than squats do.
On volume day, prioritize range of motion and a hard one-second squeeze at lockout over load.
Track weekly glute sets in Liftrava's coverage map — 16–20 weekly sets is the specialization zone; back off toward 12 if recovery slips.

FAQ

What exercises grow glutes the fastest?

The evidence points to a combination, not a single lift: a heavy hip-extension movement (hip thrust or glute bridge), a deep stretch-position movement (Bulgarian split squat, lunge or sumo deadlift), and some direct abduction work. This program includes all three categories twice a week.

How many times a week should I train glutes?

For specialization, twice a week at minimum — this plan's heavy and volume days give you that with 16–20 weekly sets. Daily glute pumping adds fatigue faster than it adds muscle.

Will I lose upper-body strength on this program?

No — the two upper days retain pressing, rowing, pulldowns and direct shoulder work at maintenance-plus volume. You won't set bench PRs every week, but you'll hold and slowly build strength while the lower body gets the growth stimulus.