Goal: Using the science of glute hypertrophy to add some mass to your ass with sass and class.
Necessary Equipment: Barbell, Dumbbells, Bench, Rack, Ab Cart or Wheel, Lat Pulldown Machine, Seated Abductor Machine, Seated Adductor Machine.
Workout per week: 3 full body lifts + 3 optional cardio days
Gym Membership Required? Not necessarily. A well stocked home gym with the equipment listed above will do the trick (the abductor machine can be subbed for clamshells and the adductor can be subbed for isometrics in the frog positions)
Length: 6 weeks.
This video covers the principles this program is based upon including glute function and anatomy, the science of glute hypertrophy, the 4 major categories of glute training, the difference between the scoop and the hinge method of thrusting, and a bit on program design. You should watch it.
A few more details to highlight:
1) Pay attention to tempo. The tempo is provided for each exercise. If this is the first time you’ve seen a tempo prescription, watch this video:
2) In terms of weight selection, give yourself permission to start with a conservative weight that you can confidently move with excellent form. For the first week of training, play around with a weight that feels challenging for the prescribed reps. Record this weights. When you return to the workout week 2, try to get all reps of all sets with this weight. If you can get all reps of all prescribed sets, increase the weight by 2.5-5% the following week. Record this new weight. Keep repeating this process throughout the duration of the phase. Never increase the weight unless you can get all reps of all prescribed sets. When you increase the weight, you might not be able to get all reps of all prescribed sets. That’s okay. Expect to add an additional rep to each set each week. That’s progressive overload in a nutshell. If you’re looking for more info on progressive overload, here’s a nice resource: