Glute Lab

Scientific approach to building glutes that defy gravity. Your posterior will require its own Instagram account. Squats are just the beginning, welcome to booty university.

IntermediateStandard sessionshypertrophy
Days a week3
Exercises15
Focus3muscles

Who it's for

A 3-day intermediate program with extra work for glutes, hamstrings and quadriceps: 15 exercises across 3 sessions a week.

Focus muscles: Glutes, Hamstrings, Quadriceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Glute Activation

Heavy glute focus

  1. 1Barbell Hip Thrust
  2. 2Barbell Back Squat
  3. 3Barbell Romanian Deadlift
  4. 4Barbell Bulgarian Split Squat
  5. 5Glute Bridge

Day 2

Upper Body

Upper maintenance

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Dumbbell Shoulder Press
  4. 4Barbell Bent-Over Row
  5. 5Barbell Curl

Day 3

Glute Volume

High volume glute work

  1. 1Barbell Sumo Deadlift
  2. 2Leg Press
  3. 3Dumbbell Lunge
  4. 4Barbell Stiff-Leg Deadlift
  5. 5Cable Pull-Through

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Glutes28.5Excessive
Hamstrings19.5High
Quadriceps15Optimal
Back10.5Moderate
Biceps6Moderate
Lats6Maintenance
Shoulders4.5Maintenance
Chest3Maintenance
Triceps3Maintenance
Abs1.5Maintenance
Calves1.5Maintenance
Lower Back1.5Maintenance
Traps1.5Maintenance

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Run this program free.

Start Glute Lab in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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