Author’s Note: This routine was written as part of a conjugate training system, if you are not doing conjugate training that is cool too. There is an option below of how to make it work as a standalone workout outside any conjugate framework. If you are not super familiar with that kind of training I recommend reading this page for more information. Article: How I Do Conjugate Training.
This program is for people that want an introduction to glute training. A lot of people workout their lower body a lot but don’t specifically target the glutes. This program will do that while still training the lower body in a comprehensive way.
The exercises selected in this program scale nicely so you can take it very easy and ramp up over time.
This program can bring a host of benefits to you depending where your training is at. It can help make your hips feel better. It can improve glute strength and size. It can help with speed for sports. It can also help some with low back pain if your glutes are the cause of this.
When To Do It
This program is meant to be done on two days of lifting per week. You should squat and or deadlift before doing this work. There are Romanian deadlifts on the one day, you do not need to do conventional deadlifting before those unless you are running a conjugate system and using that as a max effort movement for the day. Squatting and deadlifting protocols to perform here are up totally up to you.
Main Lift
Conjugate
On dynamic days make sure you are doing both squats and deadlifts. 20-25 squats and around 10 deadlifts seem to work well here. On max effort days, do whatever you want.
Non-conjugate
I would recommend using deadlifts as the main lift of day one of the program. Then you can use squats as the main lift on day two. You can also perform squats as a main lift each day. If you like squatting and deadlifting on the same days, then you can do squats and deadlifts as main lifts on day 1. I would not do both squats and deadlifts before day 2. You are pushing the Romanian deadlifts hard on day 2, and doing squats, deadlifts and Romanian deadlifts all in one workout would be overkill.
Whatever you choose it is important to squat and deadlift hard while doing this program. It is where the bulk of your glute benefit will come from. The rest of the exercises supplement these bigger heavier movements. Any rep ranges you like for squats and deadlifts can be used, just make sure you are doing work here.
Supplemental Movement
On day 2 you will do Romanian Deadlifts as a supplemental movement to your main lift. These should be pushed hard.
Program
Day 1
| Exercise | Sets/reps |
| Main Lift of squats and deadlifts as outlined above | Whatever you normally do. |
| Reverse Lunges | 2 sets, Start with bodyweight, when the reps get high start adding weight. |
| Back raises (hyperextensions) -Weighted | 3 sets, 10+ reps, add weight weekly. |
| Hip Thrusts | 3 sets, 10+ reps, do weighted on unweighted, up to you. |
| Seated Hip Abduction Machine | 3 sets of 10-20 reps each. |
| Accessories- Do the following as desired Leg curlsQuad work (take it easy here, but a little is ok.CalvesAbs | Do whatever you want of these, just don’t take away from your recovery since you have already done a lot of work here. |
Day 2
| Exercise | Sets/reps |
| Main Lift of squats and deadlifts as outlined above | Whatever you normally do. |
| Romanian Deadlifts | 3 sets 5-10 reps. Add weight or reps weekly. |
| Step Ups | 2 sets, Start with bodyweight, when the reps get high start adding weight. |
| Back raises(hyperextensions) | 3 sets, higher reps, no weight. |
| Cable Pull Throughs | 3 sets, 10+ reps |
| Seated Hip Abduction Machine | 3 sets of 10-20 reps each. |
| Accessories- Do the following as desired Leg curlsQuad work (take it easy here, but a little is ok.CalvesAbs | Do whatever you want of these, just don’t take away from your recovery since you have already done a lot of work here. |
Picking Weights
You should start very light on these movements and progress slowly. The point of this program is an introduction to glute specific training. This program is all about building up some workload for the glutes as a base. With this base you can stay at this level or build to more extreme workouts in the future.
Do whatever you would normally do for progressions regarding your main lifts.
Length
This program can be run in 3 week blocks with as many blocks back to back as you feel is useful. As you get up to speed you will likely want to add more intensity to the workouts because these movements can get easy fast if you don’t load up the weight on them. This could be ran a very long time provided you are properly cycling your main movements and their intensity.