Intermediate4 days/weekFull gym

4-Day Lower-Body Focus (Glutes & Legs)

Prioritize glutes and legs while keeping your upper body strong.

Days per week: 4
Session length: ~60 min
Equipment: Full gym
Experience: Intermediate
Goal: Grow glutes, Build muscle
Run it for: 10–12 weeks

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Overview

Built for people who want to grow their glutes and legs the most. Two lower-body days, one glute and hamstring focused and one quad focused, get the most volume, while two upper-body days keep the rest of you balanced.

Hip thrusts, Romanian deadlifts, split squats and squats form the core of the lower days, with targeted glute accessories like kickbacks and abductions.

Who it's for

Anyone whose top priority is glute and leg development
Lifters with a few months of experience
People who can train four days a week

Not ideal if…

Complete beginners. Start with the Beginner 3-Day Full Body and switch after 2–3 months.

Weekly schedule

Lower A Monday, Upper A Tuesday, rest Wednesday, Lower B Thursday, Upper B Friday.

MonLower A
TueUpper A
WedRest
ThuLower B
FriUpper B
SatRest
SunRest

The workouts

Lower A

glutes and hamstrings

Exercise	Sets	Reps
Barbell hip thrust	4	10
Romanian deadlift	3	10
Bulgarian split squat	3	10 per leg
Lying leg curl	3	12
Cable glute kickback	3	12 per leg
Hip abduction machine	3	15

Upper A

Exercise	Sets	Reps
Dumbbell bench press	3	10
Lat pulldown	3	10
Seated dumbbell shoulder press	3	10
Seated cable row	3	12
Dumbbell lateral raise	3	15

Lower B

quads and glutes

Exercise	Sets	Reps
Barbell back squat	3	8
Leg press	3	12
Dumbbell walking lunges	3	10 per leg
Leg extension	3	15
Glute bridge	3	15
Standing calf raise	3	15

Upper B

Exercise	Sets	Reps
Push-ups	3	10
One-arm dumbbell row	3	10 per side
Arnold press	3	10
Face pull	3	15
Triceps rope pushdown	2	12
Dumbbell curls	2	12

How to run it

Warm up: 5 minutes of light cardio, then 2–3 lighter warm-up sets of the first exercise, building up to your working weight. Later exercises usually need just one lighter set.
Choosing a weight: Use a weight you could lift for 2–3 more reps than the target. The last set should feel hard, but your form shouldn't break down. Spend the first week or two a little lighter while you learn the movements.
Rest between sets: About 2 minutes on hip thrusts, Romanian deadlifts and squats; 60–90 seconds on everything else.
Progression: Add weight on hip thrusts, Romanian deadlifts and squats when you hit the target reps on every set. For kickbacks, abductions and other accessories, add reps first, then weight. In Progress, Progressive Reps is already on for Bulgarian split squat, glute bridge and push-ups: each time you hit the target on every set, the next session's target goes up by one rep.
How long to run it: Follow it for 10–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Pause for a second at the top of every hip thrust and squeeze your glutes. Do not rush the lockout.
Bulgarian split squats with a slight forward lean put more work on the glutes.
Glutes recover quickly, but hamstrings do not. If they are still sore on Lower B, reduce the Romanian deadlift weight the next week.

Questions

Will the upper-body days make me bulky?

No. Building noticeable upper-body muscle takes years of focused effort. These days keep you strong and balanced.

Can I add a third lower-body day?

You can turn Upper B into a short full-body day with hip thrusts added, but most people grow best with two hard lower days and good recovery.

Do I need a hip thrust machine?

No. A barbell and a bench work well. Use a pad for comfort, or swap in a dumbbell hip thrust.

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