Workout A · Strength foundation
- • Glute bridge · 3 × 10–15
- • Step-up · 3 × 8–12/side
- • Romanian deadlift · 3 × 8–12
- • Banded clamshell · 2 × 12–20/side
Free 4-week plan
Start training your glutes twice a week
Two repeatable sessions, clear progression, and a checklist that saves on this device. Start light and leave two or three good reps in reserve while learning each movement.
Your progress
0 of 8 workouts complete
Workout B · Control and stability
- • Hip thrust · 3 × 8–12
- • Bulgarian split squat · 3 × 8–10/side
- • Cable or band kickback · 2 × 12–15/side
- • Bridge hold · 2 × 20–40 seconds
Complete both weekly workouts to build your streak.
How to progress
When every set reaches the top of its rep range with steady form, add the smallest available load next time. If form changes, keep the load and build the reps again.
Know the movements
Review setup and common mistakes in the exercise library before your first session.
Want weights, reps, and history in one place?
Use the free app when you are ready to track more than completed sessions.
Open the appGet an optional weekly reminder
One plan reminder per week. This is optional and separate from saving progress on this device.