intermediateHypertrophy

Hip Focused

Glutes A · Upper maintenance · Glutes B · Glutes C

Duration
8 weeks
Frequency
4 days/wk
Sessions
32
Start your free monthIncluded in the subscription. First month free.
Glutes A - extension bias (+ Mobilize/Prime)Week 1, day 1
  • Barbell Hip Thrust4 × 6-8RIR 22-3 min
Unlock the full programAlready a member? Open it in the app

1 of 7 slots in this session.

How the 8 weeks run

  1. Way in

    Adaptation

    1 week

    Finds your working weights before the loading starts.

  2. The work

    Weeks 1–6

    6 weeks

    Every load comes from your own logged sets.

  3. Way out

    Deload

    1 week

    Takes the fatigue off, so the next cycle starts fresh rather than tired.

Inside the program

242prescribed exercisesacross 32 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
Start your free monthFirst month free. Then $29 a month, or $290 a year.