Posterior Power

Five days focused on building a powerful posterior chain. Glutes that could crack walnuts and hamstrings like steel cables. Your backside will demand respect.

IntermediateStandard sessionsstrengthhypertrophy
Days a week5
Exercises16
Focus3muscles

Who it's for

A 5-day intermediate program with extra work for glutes, hamstrings and back: 16 exercises across 5 sessions a week.

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

The week

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

Day 1

Hip Heavy

Heavy hip work

  1. 1Barbell Deadlift
  2. 2Barbell Hip Thrust
  3. 3Barbell Romanian Deadlift

Day 2

Upper Push

Chest and shoulders

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press

Day 3

Hamstring Focus

Hamstring emphasis

  1. 1Barbell Stiff-Leg Deadlift
  2. 2Leg Curl
  3. 3Barbell Good Morning

Day 4

Upper Pull

Back and biceps

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Barbell Curl

Day 5

Glute Volume

High volume glutes

  1. 1Barbell Sumo Deadlift
  2. 2Barbell Bulgarian Split Squat
  3. 3Cable Pull-Through
  4. 4Glute Bridge

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
Glutes24High
Hamstrings24Excessive
Back16.5Optimal
Quadriceps7.5Maintenance
Biceps6Moderate
Chest6Maintenance
Lats6Maintenance
Shoulders6Maintenance
Triceps4.5Maintenance
Traps3Maintenance
Lower Back1.5Maintenance

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Run this program free.

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

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