Who it's for
- You want to prioritise your glutes.
- You can give it 2 days a week, with at least one rest day between them.
- It works for any level by adjusting the weight.
Your week
TuesdayGlutes and hamstrings
FridayGlutes and hamstrings
The workouts
Glutes and hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell hip thrust | 4 | 8–10 | 1.5–2 min |
| Romanian deadlift | 3 | 8–10 | 1.5–2 min |
| Cable glute kickback | 3 | 12 per leg | 1 min |
| Hip abduction machine | 3 | 12–15 | 1 min |
| Dumbbell lunges | 3 | 10 per leg | 1.5–2 min |
| Seated leg curl | 3 | 10–12 | 1.5–2 min |
How to progress
- Start with a weight you can complete all sets with inside the rep range, with good form.
- Once you hit the top of the range on every set (for example 3×12), add a little weight next session.
- If you can't reach the bottom of the range, keep the weight until you do.
GymOrbita logs every set and suggests the weight for your next session, so you don't have to remember.
Tips
- Squeeze your glutes for a second at the top of the hip thrust and the kickback.
- Add weight to the hip thrust gradually: it's where you'll progress most.
- Round out the week with an upper body or full body day.
FAQ
When will I see results?
With consistency and progressing your weights, the change usually shows in 8–12 weeks.
Can I do it at home?
Some exercises need a barbell, cable and machine; at home, swap them for glute bridges, lunges and dumbbell deadlifts.
General guide plan, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Use it in GymOrbita, free
In the app go to Routines → New routine and pick the matching predefined routine. Assign its days and log every set.