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Glute Training and Programming

Glute Training and Programming

In this 3 part series we’ve been covering the topic of the glutes and how to educate ourselves and learn to effectively place exercises into your training sessions and programs specifically to be able to get the most out of your booty. This isn’t an area focused on any specific gender as most likely your reading this because your interested in taking your body and physique to that next step. Part 3 of this blog your definitely going to see a range of programs for specific individuals (see part 2 of this blog for more).

THE TRAINING PROGRAMS CONTINUED..

 

FOR SPLIT BODY PART PROTOCOL (BODYBUILDERS/PHYSIQUE ATHLETES)

Not just body builders, some of us won’t even come close to bodybuilding but enjoy doing split body-part protocol. If you’re not sure what is a split body-part, essentially you do 1 to 2 maximum body parts during a session. Have you ever heard of “chest and triceps day”? That’s just one of the many examples. With this program, I designed a 5 day routine for this protocol to allow 3 lower body days and focusing the other 2 days for upper body.

MONDAY (LEGS/GLUTES)

Pre-pump sets

  • PP1) Hamstring Curl 1 x full ROM, ISO hold, Partials to full range of motion (do no more than 1 set)
  • PP2) Goblet Squat 3 x 12
  • A) Squat 4-5 x 10 (60-75% of 1RM)
  • B1) V-Squat Machine 5 x 10 (3210)
  • B2) Leg Extension 5 x 10 (toe flexed)
  • C1) Barbell Hip Thrust 4 x 12
  • C2) Romanian Deadlift 4 x 12
  • D1) Seated Hip Abduction machine (or band) 3 x 20-30

TUESDAY  (CHEST/TRI’S)

Pre-pump sets

  • PP1) Standing Banded Chest Press 3-4 x 15-20
  • PP2) Chest Cable Fly 3-4 x 12
  • PP3) Push Up 2 x 10
  • A) Flat Bench Press (BB/DB) 4 x 8 (3010)
  • B1) Hex Press 4 x 10  
  • B2) Seated Chest Press 4 x 10 
  • C1) DB Chest Fly 3 x 10
  • C2) Triceps Cable Extension 3 x 10
  • D1) DB Kickbacks 3 x 10/side
  • D2) EZ Bar Skull Crusher 3 x 10                                                                                                                                                                                                                                  

WEDNESDAY (GLUTES)

  • A) Front Squat 3-4 x 6-8
  • B1) Bulgarian Split Squat 4 x 10/side
  • B2) Barbell Walking Lunges 4 x 10/side
  • C1) Single Leg Hip Thrust 4 x 10/side
  • C2) Pendulum Quadruped hip extension 4 x 10
  • D1) Hack Squat 4 x 12
  • D2) Kneeling Squat 4 x 10
  • E) Tabata Hip Thrust with 60-70kg

THURSDAY (BACK/DELTS/BI’S)

  • A) Weighted or Band Assisted Chin up 3 x 5-8
  • B1) Lat Pull down 4 x 12
  • B2) Chest Supported Row or 1 Armed Row 4 x 12
  • C1) T-Bar Row 3 x 10
  • C2) Barbell Military Press 3 x 10
  • D1) Lat Raises + Rear Delts Flyes 3 x 10+10
  • D2) Barbell Bicep curls 3 x 10
  • E1) Preacher Curls 3 x 10
  • E2) EZ Bar Reverse Curls 3 x 10

FRIDAY (LEGS/GLUTES)

  • A) Sumo Deadlift 3-5 x 6-8
  • B1) Wide Stance Box Squat 4 x 10
  • B2) Cable Through 4 x 15
  • C1) Single Leg Extension 4 x 10/side
  • C2) Single Leg Curl 4 x 10/side
  • D1) Seated/Standing Calf Raise 3 x 20
  • D2) 1 ½ Goblet Hack Squat 3 x 20+10 BW
  • E) AMRAP 60-70kg Hip thrust with mini band around the knees for 5-8 minutes

FOR STRENGTH PROTOCOL (POWERLIFTERS/STRENGTH ATHLETES)

This is one of my favourite protocols. Simple and straight to the point. This is just 1 of many ways to train for powerlifting or simply for strength. For the sake of simplicity, I do 4 day sessions where each day I’m focusing on 1 main lift. Squat, bench, deadlift and hypertrophy. Lets assume that the lifter isn’t happy with her/his gluteal development and they want to fix that.

MONDAY (SQUAT DAY)

  • A) Low Bar Squat 3-4 x 5
  • B) Low Bar Box Squat 5 x 6
  • C) Leg Press 5 x 10
  • D) Barbell Hip Thrust 4 x 10

WEDNESDAY (BENCH DAY)

  • A) Bench Press 3-5 x 5
  • B) Lat Pull Down 3-5 x 10
  • C) Floor Press 3-5 x 6
  • D) Cable Triceps Extension 3-5 x 12

THURSDAY (DEADLIFT DAY)

  • A) Sumo or Conventional Deadlift 4-6 x 3-5
  • B) Stiff-Legged Deadlift 5 x 10
  • C) Barbell Row 5 x 10
  • D) Single Leg Hip Thrust 5 x 10/side

FRIDAY (HYPERTROPHY DAY)

  • A1) Overhead Press 3 x 8
  • A2) Chin Up 3 x 6
  • B1) Flat DB Pause Press (3310) 4 x 10
  • B2) Rope Face Pull 4 x 10
  • C1) Leg Extension 4 x 10
  • C2) Leg Curls 4 x 10

 

FOR GLUTE ENTHUSIAST TRAVELERS

If you travel a lot or simply just going for a holiday, but still want to train your glutes and don’t want to lose your gains, here are few tips you can implement.

For a holiday you can either search if there might be any gyms around the location you are travelling to. This allows you to organise your training and figure out what you can and can’t do. Then simply just do 1 of the programs given above. If not, but you still want to keep at least some of the gains, try to climb some stairs. Travellers walk a lot and most likely you’ll end up climbing the stairs. So use the stairs instead of the elevators or escalator. If you go to Paris, most likely you will go to the Eiffel tower. So, instead of queuing up to reach the top, use the stairs like I did. You could also do a quick body weight squat and glute bridge. Get more activation, bring along the mini bands. It’s really easy to carry around.

Do either AMRAP (As Many Reps As Possible) for a period of time, like “Tabata” style (20sec on 10sec off x 8), ladder style protocol (start with 1 rep and add 1 more rep every new round) and many more. This might not give you the best result you wish to get during your travel, but something is better than nothing at all.

CONCLUSION


This blog series isn’t the holy grail of glute development. But this is some work that I have personally been doing and implementing on my clients. There are many ways and I suggest to my readers to be more creative. I strongly believe that those exercises and activations (listed in part 2) are among some of the best glute movements you should try to master. Don’t get too caught up with the same thing, and don’t get too comfortable. Once you find it becomes easy, challenge it. I hope I’ve helped you with at least some ideas if not some knowledge about how to develop and strengthen your glutes.

If you missed any of the series or you simply just want to overview and read through them again as a complete series, you can check all 3 parts of this blog on our website or at the links down below!

Part 1

http://www.resultbasedtraining.com.au/time-to-work-on-those-glutes-use-it-or-lose-it/

Part 2

http://www.resultbasedtraining.com.au/its-time-to-work-that-booty/

 

Hafiz Omar

Coach

Result Based Training

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Glute Training and Programming

Glute Training and Programming

Glute Training and Programming

In this 3 part series we’ve been covering the topic of the glutes and how to educate ourselves and learn to effectively place exercises into your training sessions and programs specifically to be able to get the most out of your booty. This isn’t an area focused on any specific gender as most likely your reading this because your interested in taking your body and physique to that next step. Part 3 of this blog your definitely going to see a range of programs for specific individuals (see part 2 of this blog for more).

THE TRAINING PROGRAMS CONTINUED..

 

FOR SPLIT BODY PART PROTOCOL (BODYBUILDERS/PHYSIQUE ATHLETES)

Not just body builders, some of us won’t even come close to bodybuilding but enjoy doing split body-part protocol. If you’re not sure what is a split body-part, essentially you do 1 to 2 maximum body parts during a session. Have you ever heard of “chest and triceps day”? That’s just one of the many examples. With this program, I designed a 5 day routine for this protocol to allow 3 lower body days and focusing the other 2 days for upper body.

MONDAY (LEGS/GLUTES)

Pre-pump sets

  • PP1) Hamstring Curl 1 x full ROM, ISO hold, Partials to full range of motion (do no more than 1 set)
  • PP2) Goblet Squat 3 x 12
  • A) Squat 4-5 x 10 (60-75% of 1RM)
  • B1) V-Squat Machine 5 x 10 (3210)
  • B2) Leg Extension 5 x 10 (toe flexed)
  • C1) Barbell Hip Thrust 4 x 12
  • C2) Romanian Deadlift 4 x 12
  • D1) Seated Hip Abduction machine (or band) 3 x 20-30

TUESDAY  (CHEST/TRI’S)

Pre-pump sets

  • PP1) Standing Banded Chest Press 3-4 x 15-20
  • PP2) Chest Cable Fly 3-4 x 12
  • PP3) Push Up 2 x 10
  • A) Flat Bench Press (BB/DB) 4 x 8 (3010)
  • B1) Hex Press 4 x 10  
  • B2) Seated Chest Press 4 x 10 
  • C1) DB Chest Fly 3 x 10
  • C2) Triceps Cable Extension 3 x 10
  • D1) DB Kickbacks 3 x 10/side
  • D2) EZ Bar Skull Crusher 3 x 10                                                                                                                                                                                                                                  

WEDNESDAY (GLUTES)

  • A) Front Squat 3-4 x 6-8
  • B1) Bulgarian Split Squat 4 x 10/side
  • B2) Barbell Walking Lunges 4 x 10/side
  • C1) Single Leg Hip Thrust 4 x 10/side
  • C2) Pendulum Quadruped hip extension 4 x 10
  • D1) Hack Squat 4 x 12
  • D2) Kneeling Squat 4 x 10
  • E) Tabata Hip Thrust with 60-70kg

THURSDAY (BACK/DELTS/BI’S)

  • A) Weighted or Band Assisted Chin up 3 x 5-8
  • B1) Lat Pull down 4 x 12
  • B2) Chest Supported Row or 1 Armed Row 4 x 12
  • C1) T-Bar Row 3 x 10
  • C2) Barbell Military Press 3 x 10
  • D1) Lat Raises + Rear Delts Flyes 3 x 10+10
  • D2) Barbell Bicep curls 3 x 10
  • E1) Preacher Curls 3 x 10
  • E2) EZ Bar Reverse Curls 3 x 10

FRIDAY (LEGS/GLUTES)

  • A) Sumo Deadlift 3-5 x 6-8
  • B1) Wide Stance Box Squat 4 x 10
  • B2) Cable Through 4 x 15
  • C1) Single Leg Extension 4 x 10/side
  • C2) Single Leg Curl 4 x 10/side
  • D1) Seated/Standing Calf Raise 3 x 20
  • D2) 1 ½ Goblet Hack Squat 3 x 20+10 BW
  • E) AMRAP 60-70kg Hip thrust with mini band around the knees for 5-8 minutes

FOR STRENGTH PROTOCOL (POWERLIFTERS/STRENGTH ATHLETES)

This is one of my favourite protocols. Simple and straight to the point. This is just 1 of many ways to train for powerlifting or simply for strength. For the sake of simplicity, I do 4 day sessions where each day I’m focusing on 1 main lift. Squat, bench, deadlift and hypertrophy. Lets assume that the lifter isn’t happy with her/his gluteal development and they want to fix that.

MONDAY (SQUAT DAY)

  • A) Low Bar Squat 3-4 x 5
  • B) Low Bar Box Squat 5 x 6
  • C) Leg Press 5 x 10
  • D) Barbell Hip Thrust 4 x 10

WEDNESDAY (BENCH DAY)

  • A) Bench Press 3-5 x 5
  • B) Lat Pull Down 3-5 x 10
  • C) Floor Press 3-5 x 6
  • D) Cable Triceps Extension 3-5 x 12

THURSDAY (DEADLIFT DAY)

  • A) Sumo or Conventional Deadlift 4-6 x 3-5
  • B) Stiff-Legged Deadlift 5 x 10
  • C) Barbell Row 5 x 10
  • D) Single Leg Hip Thrust 5 x 10/side

FRIDAY (HYPERTROPHY DAY)

  • A1) Overhead Press 3 x 8
  • A2) Chin Up 3 x 6
  • B1) Flat DB Pause Press (3310) 4 x 10
  • B2) Rope Face Pull 4 x 10
  • C1) Leg Extension 4 x 10
  • C2) Leg Curls 4 x 10

 

FOR GLUTE ENTHUSIAST TRAVELERS

If you travel a lot or simply just going for a holiday, but still want to train your glutes and don’t want to lose your gains, here are few tips you can implement.

For a holiday you can either search if there might be any gyms around the location you are travelling to. This allows you to organise your training and figure out what you can and can’t do. Then simply just do 1 of the programs given above. If not, but you still want to keep at least some of the gains, try to climb some stairs. Travellers walk a lot and most likely you’ll end up climbing the stairs. So use the stairs instead of the elevators or escalator. If you go to Paris, most likely you will go to the Eiffel tower. So, instead of queuing up to reach the top, use the stairs like I did. You could also do a quick body weight squat and glute bridge. Get more activation, bring along the mini bands. It’s really easy to carry around.

Do either AMRAP (As Many Reps As Possible) for a period of time, like “Tabata” style (20sec on 10sec off x 8), ladder style protocol (start with 1 rep and add 1 more rep every new round) and many more. This might not give you the best result you wish to get during your travel, but something is better than nothing at all.

CONCLUSION


This blog series isn’t the holy grail of glute development. But this is some work that I have personally been doing and implementing on my clients. There are many ways and I suggest to my readers to be more creative. I strongly believe that those exercises and activations (listed in part 2) are among some of the best glute movements you should try to master. Don’t get too caught up with the same thing, and don’t get too comfortable. Once you find it becomes easy, challenge it. I hope I’ve helped you with at least some ideas if not some knowledge about how to develop and strengthen your glutes.

If you missed any of the series or you simply just want to overview and read through them again as a complete series, you can check all 3 parts of this blog on our website or at the links down below!

Part 1

http://www.resultbasedtraining.com.au/time-to-work-on-those-glutes-use-it-or-lose-it/

Part 2

http://www.resultbasedtraining.com.au/its-time-to-work-that-booty/

 

Hafiz Omar

Coach

Result Based Training

0 Comments

Leave a reply