Glute Focus Hypertrophy: Lower/Upper Split
Training program · by TRY Fitness
Lower Day 1: Glute Emphasis6 exercises
- Barbell Hip Thrust3 sets
- Barbell Back Squat3 sets
- Romanian Deadlift (RDL)3 sets
- Seated Leg Curl3 sets
- Cable Glute Kickback3 sets
- Seated Hip Abductor3 sets
Upper Day 1: Push & Pull Maintenance7 exercises
- Barbell Bench Press3 × 8–12
- Incline Dumbbell Press3 × 8–12
- Barbell Row3 × 8–12
- Lat Pulldown (Wide Grip)3 × 8–12
- Seated Dumbbell Press3 × 8–12
- Cable Tricep Pushdown3 × 10–15
- Dumbbell Curl3 × 10–15
Lower Day 2: Glute Focused Hybrid6 exercises
- Barbell Hip Thrust4 × 8–12
- Leg Press3 × 8–12
- Dumbbell RDL3 × 10–15
- Bulgarian Split Squat3 × 8–12
- Cable Pull Through5 × 12–15
- Seated Hip Abductor2 × 15–20
Upper Day 2: Strength & Accessory8 exercises
- Barbell Bench Press3 × 8–12
- Chest Press Machine3 × 10–15
- Barbell Row3 × 8–12
- Seated Cable Row3 × 10–15
- Overhead Press (OHP)3 × 6–10
- Dumbbell Lateral Raise3 × 12–15
- Overhead Dumbbell Extension3 × 10–15
- Barbell Curl3 × 10–12
Program report card
6 on target2 holding back
Priority fix — Weekly volume. Trim the highest-volume muscle back toward 22 weekly sets and spend that recovery elsewhere.
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