Original starter · 8 weeks
Glute and Leg Focus
Two lower days built around hip thrusts, squats and lunges grow your glutes and legs while two upper days keep you balanced.
8weeks
4days a week
32sessions
471working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 56 | 40 | −29% |
|---|
| Total reps | 582 | 397 | −32% |
|---|
| Reps per set | 10.4 | 9.9 | −5% |
|---|
| Average RPE | 7.0 | 6.1 | −13% |
|---|
Week 1
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 4 × 8 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Pull-Through | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7 | 01:30 |
|---|
| Lateral Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7 | 03:00 |
|---|
| Walking Lunge · Steps per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Press · Feet high and wide | 3 × 12 | RPE 7 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 8 | RPE 6.5 | 01:15 |
|---|
| Seated Calf Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Push-Up | 3 × 10 | RPE 7 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 2 × 12 | RPE 7 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Cable Pull-Through | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Lateral Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Walking Lunge · Steps per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Leg Press · Feet high and wide | 3 × 12 | RPE 7.5 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 8 | RPE 7 | 01:15 |
|---|
| Seated Calf Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Push-Up | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7.5 | 01:00 |
|---|
Week 3
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 4 × 10 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Pull-Through | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 8 | 03:00 |
|---|
| Walking Lunge · Steps per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Press · Feet high and wide | 3 × 15 | RPE 8 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Seated Calf Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Push-Up | 3 × 12 | RPE 8 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 2 × 12 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 15 | RPE 6 | 01:00 |
|---|
| Cable Pull-Through | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 12 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 2 × 12 | RPE 6 | 01:30 |
|---|
| Seated Cable Row | 2 × 12 | RPE 6 | 01:30 |
|---|
| Lateral Raise | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6 | RPE 6 | 03:00 |
|---|
| Walking Lunge · Steps per side | 2 × 12 | RPE 6 | 01:30 |
|---|
| Leg Press · Feet high and wide | 2 × 15 | RPE 6 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 10 | RPE 5.5 | 01:15 |
|---|
| Seated Calf Raise | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 2 × 12 | RPE 6 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 12 | RPE 6 | 01:30 |
|---|
| Push-Up | 2 × 12 | RPE 6 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 2 × 15 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 6 | 01:00 |
|---|
Week 5
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 4 × 8 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Pull-Through | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8 | 03:00 |
|---|
| Walking Lunge · Steps per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Press · Feet high and wide | 4 × 12 | RPE 8 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
|---|
| Seated Calf Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 8 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Push-Up | 3 × 15 | RPE 8 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 6
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 5 × 8 | RPE 8.5 | 02:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Pull-Through | 3 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Walking Lunge · Steps per side | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Leg Press · Feet high and wide | 4 × 12 | RPE 8.5 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 10 | RPE 8 | 01:15 |
|---|
| Seated Calf Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Push-Up | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8.5 | 01:00 |
|---|
Week 7
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 5 × 6 | RPE 9 | 02:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 4 × 10 | RPE 9 | 01:30 |
|---|
| Leg Curl | 4 × 12 | RPE 9 | 01:00 |
|---|
| Cable Pull-Through | 3 × 15 | RPE 9 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Seated Cable Row | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | RPE 9 | 03:00 |
|---|
| Walking Lunge · Steps per side | 4 × 12 | RPE 9 | 01:30 |
|---|
| Leg Press · Feet high and wide | 4 × 15 | RPE 9 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 10 | RPE 8.5 | 01:15 |
|---|
| Seated Calf Raise | 5 × 15 | RPE 9 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8.5 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Push-Up | 4 × 15 | RPE 8.5 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8.5 | 01:00 |
|---|
Week 8
DAY 1 - MON - GLUTES AND HAMSTRINGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hip Thrust | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Bulgarian Split Squat · Lean forward, repetitions per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Pull-Through | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - TUE - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - THU - QUADS AND GLUTES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Walking Lunge · Steps per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Press · Feet high and wide | 2 × 12 | RPE 6 | 02:00 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
|---|
| Seated Calf Raise | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 4 - FRI - UPPER B AND CORE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Push-Up | 2 × 10 | RPE 6 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 2 × 12 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 8 | RPE 6 | 01:00 |
|---|