gym program
Women's Glute and Leg Focused
Overview
This programme prioritises glute development and lower body shaping — the most common goal for women beginning their strength training journey. The programme includes both hip-dominant movements (hip thrusts, Romanian deadlifts, kickbacks) that directly target the glutes and quad-dominant movements (squats, lunges, leg press) for balanced lower body development.
Upper body work is included to develop an athletic, balanced physique and to keep upper body strength improving. The programme works equally well for complete beginners and those returning to training after a break.
Schedule
| Day | Session |
|---|---|
| Monday | Glutes + Hamstrings |
| Wednesday | Full Body |
| Friday | Quads + Glutes |
| Tuesday / Thursday / Saturday / Sunday | Rest |
Warm-Up Protocol
Before every session: 5 minutes on the treadmill or stationary bike. Glute activation circuit: banded side steps (20 steps each way), banded glute bridges (15 reps), clamshells (15 per side). This activation work is not optional — it ensures the glutes fire properly during compound movements.
Week 1–4: Building Phase
Day 1: Glutes + Hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hip Thrust (barbell) | 4 | 12–15 | 60s |
| Romanian Deadlift | 4 | 10–12 | 60s |
| Cable Kickback | 3 | 15–20 per leg | 45s |
| Lying Leg Curl | 3 | 12–15 | 60s |
| Sumo Deadlift | 3 | 10–12 | 90s |
| Banded Glute Bridge | 3 | 20 | 30s |
Day 2: Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 12–15 | 60s |
| Dumbbell Row | 3 | 12–15 | 60s |
| Dumbbell Shoulder Press | 3 | 12–15 | 60s |
| Romanian Deadlift | 3 | 12 | 60s |
| Lat Pulldown | 3 | 12–15 | 60s |
| Dumbbell Glute Bridge | 3 | 20 | 30s |
| Plank | 3 | 30s | 45s |
Day 3: Quads + Glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 10–12 | 90s |
| Leg Press (feet high) | 4 | 12–15 | 60s |
| Walking Lunges | 3 | 12 per leg | 60s |
| Bulgarian Split Squat | 3 | 10–12 per leg | 60s |
| Leg Extension | 3 | 15 | 45s |
| Hip Thrust (single leg) | 3 | 12 per leg | 45s |
Week 5–8: Intensification Phase
Increase hip thrust weight by 5–10 kg if form is solid. Add a banded resistance to squats and leg press (wrap band around thighs to increase glute activation). Introduce pauses: 2-second hold at the top of hip thrusts and glute bridges.
Day 1: Glutes + Hamstrings (Weeks 5–8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust (paused) | 5 | 10–12 | 60s |
| Stiff-Leg Deadlift | 4 | 10–12 | 60s |
| Cable Pull-Through | 3 | 15–20 | 45s |
| Hamstring Curl | 4 | 12–15 | 60s |
| Reverse Hyper (or back extension) | 3 | 15 | 45s |
| Banded Monster Walks | 3 | 20 steps | 30s |
Progression
Hip thrusts respond well to progressive overload — add 5 kg every 1–2 weeks when all sets are completed cleanly. Squats and deadlifts, add 2.5 kg when you can complete all sets with full range of motion. The goal is to get meaningfully stronger over 8 weeks, not just tired each session.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
This programme pairs extremely well with a cut — lower body training maintains muscle and shape during fat loss. Keep all compound lifts at full working weight. Reduce accessory volume by 1 set per exercise if energy is consistently low. The banded activation work before sessions becomes even more important on a cut as the nervous system can be slightly less responsive — take time to genuinely activate the glutes before loading.
Pro Tip
Mind-muscle connection matters especially for glutes. Before every hip thrust, consciously squeeze and tighten the glutes. Many people do hip thrusts mostly with their lower back — the squeeze cue fixes this.