GLUTE LAB

The Gluteus Magnificus Program

The Gluteus
Magnificus Program
The Gluteus Magnificus program is a six-week, two-days-per-week hip thrust DUP program I
developed for my select group of physique competitors, the Glute Squad (they’ve recently dubbed
themselves “BC Angels”). It utilizes progressive overload each week (mainly through additional
reps), prioritizes the hip thrust, incorporates a variety of loads and rep ranges, and builds both
gluteal strength and hypertrophy. This is accomplished using a daily undulating periodization
(DUP) model, which means you perform an exercise multiple times with varied rep schemes
throughout the week. You will hip thrust twice per week, but you’ll alternate between three
different workouts.
Here’s how it works.

1. Choose three different loads: one that you can do for around 15 reps, one that you can do for
around 10 reps, and one that you can do for around 5 reps. These correspond to workouts A, B,
and C as follows:

A. 15-rep load
B. 10-rep load
C. 5-rep load

2. Perform 3 sets with one of the loads per training session. Rotate between workouts A, B, and C.
3. Take each set to complete muscle failure.
4. Try to beat your 3-set total each workout.

Here’s what the program schedule looks like:

WEEK DAY 1 (MONDAY) DAY 2 (THURSDAY)

1 A B

2 C A

3 B C

4 A B

5 C A

6 B C

To give you a better idea of how this works, I’ll use an example with predetermined loads.
These are the same loads I use with my Glute Squad.

A. 3 sets of 275 pounds for around 15 reps per set

B. 3 sets of 315 pounds for around 10 reps per set
C. 3 sets of 365 pounds for around 5 reps per set
 Here’s what a six-week program looks like with hypothetical rep totals using the above loads (I
provide a blank template that you can print out on the last page). Remember, each set is carried
out to failure so the total reps for each set will vary from set to set and workout to workout.

DAY 1 DAY 1: DAY 2 DAY 2:

WEEK
(MONDAY) SET & REP TOTAL (THURSDAY) SET & REP TOTAL

Set 1: 16 Set 1: 9
1 A: 275 pounds Set 2: 14 Total: 43 B: 315 pounds Set 2: 8 Total: 24
Set 3: 13 Set 3: 7

Set 1: 5 Set 1: 18
2 C: 365 pounds Set 2: 5 Total: 14 A: 275 pounds Set 2: 16 Total: 48
Set 3: 4 Set 3: 14

Set 1: 11 Set 1: 7
3 B: 315 pounds Set 2: 10 Total: 29 C: 365 pounds Set 2: 5 Total: 16
Set 3: 8 Set 3: 4

Set 1: 20 Set 1: 13
4 A: 275 pounds Set 2: 18 Total: 53 B: 315 pounds Set 2: 11 Total: 34
Set 3: 15 Set 3: 10

Set 1: 8 Set 1: 20
5 C: 365 pounds Set 2: 8 Total: 23 A: 275 pounds Set 2: 20 Total: 57
Set 3: 7 Set 3: 17

Set 1: 14 Set 1: 10
6 B: 315 pounds Set 2: 12 Total: 37 C: 365 pounds Set 2: 8 Total: 26
Set 3: 11 Set 3: 8

As you can see, each workout is done four times over a six-week period. The idea is to tally up
your total for each A, B, and C workout and then try to beat that total the next time you perform
that workout. In this example, you can see that the total reps for each workout increased over the
course of the six-week period.

A. 43, 48, 53, 57

B. 24, 29, 34, 37
C. 14, 16, 23, 26

If you can beat your total from the previous week, it shows that you’re getting stronger week to
week at a variety of loads and rep ranges, and in all likelihood you’re improving the shape of your
glutes.
 To help you get the most from each training session, there are six important guidelines to
consider when following this program.

1. FOCUS ON ONE EXERCISE AND DO IT FIRST IN

YOUR WORKOUT.
The first exercise in a workout gets the best results. Since this program was designed for my
physique competitors to increase hip thrust strength and improve gluteal appearance, we
prioritized the barbell hip thrust. To ensure adequate recovery, I recommend resting for two to
three minutes (or longer) between sets.
It’s worth pointing out that you could also do this program with squats as the primary exercise.
However, you can’t do this with two exercises simultaneously (hip thrusts and squats). It’s too
demanding on the body. I also don’t recommend doing this program with deadlifts for the same
reason.

2. PERFORM ACCESSORY EXERCISES AFTER YOU

COMPLETE THE FIRST EXERCISE.
After you complete 3 sets of barbell hip thrusts, you can throw in a couple sets of quad- or ham-
dominant accessory exercises. These sets are not as hard and fluctuate from workout to workout.
For example, on Monday I might have my Glute Squad perform 2 sets of a quad-dominant
movement such as a squat, split squat, or step-up variation, and 2 sets of a ham-dominant
movement such as a deadlift, reverse hyper, or back extension variation. To complete the training
session, I have them perform 3 sets of any abduction exercise they want, which might include
seated hip abductions, standing cable hip abductions, band fire hydrants, and so on.
Depending on your goals and training schedule, you can also program upper-body accessory
exercises like chin-ups, bench presses, military presses, or rear delt raises. The Glute Squad trains
upper body on separate days, so we stick with lower-body movements. However, throwing in a
couple of sets of upper-body exercises after you perform barbell hip thrusts is definitely an option.
In general, I keep the total training volume to around 14 total sets. So if you perform 3 sets of
barbell hip thrusts, 2 sets of a quad-dominant movement, 2 sets of a ham-dominant movement,
and 3 sets of abduction exercises, that leaves you with 4 sets for your upper body work. You
could do 2 sets of an upper-body press and 2 sets of an upper-body pull, for example. Feel free to
perform upper-body work on separate days, though—for example, lower body on Mondays and
Thursdays and upper body on Tuesdays and Saturdays.

3. TAKE TWO DAYS OFF BETWEEN SESSIONS.

You might be thinking, why only train glutes hard two days a week when I can train them three
or four? If I thought people could handle that much volume with the prescribed load and rep
schemes, then that is exactly how I would have structured it. What you have to remember is that
pushing your sets to true failure is taxing and extremely fatiguing. Put simply, you need time to
recover between workouts. If you try to fit all three A, B, and C workouts into one week, you won’t
beat your numbers from the previous week, which defeats the purpose of the program.
 For the best results, I recommend having at least two days without heavy lower-body training
between workouts. This is why I suggest the Monday/Thursday split. You could also do Tuesday/
Friday or Wednesday/Saturday if that works better with your schedule. Again, you can work
upper body on your off days, go for a long walk, or simply take the day off and allow your body to
recover for the next training session.
There’s another advantage to the two-day undulating structure: it breaks up the monotony of
doing the same thing every week. Sure, you perform the same exercise, but you’re welcoming a
new load and rep scheme. By the time you do workout C with the heavier load, you’re excited to
go a bit lighter for workout A. And once you go lighter for high reps, you’ll welcome going heavier.
So you look forward to the next workout because you’re doing something slightly different, and
as long as you take two days off between training sessions, you will be adequately recovered and
ready to go.
After you complete the six-week, two-days-per-week DUP hip thrust program, you can either
change the loads and rep targets, or do it with a different exercise, such as squats.

4. YOU CAN PERFORM A BODYWEIGHT AND BAND

LOWER-BODY WORKOUT ON YOUR THREE-DAY
BREAK.
On the two days that I’m training my Glute Squad, I want them to come in fresh and ready to beat
their total numbers from the previous week. It is for this reason that I don’t prescribe heavy lower-
body lifts or exercises on their off days. These women love to train hard, however, so I tell them to
do a lower-body bodyweight and band workout during their three-day off-day window (Fridays
through Sundays).
The Glute Squad trains every Monday and Thursday, so they perform their bodyweight
and band lower-body workout on Saturday. This gives them time to recover between training
sessions while also allowing for some additional lower-body work. Although this session may not
contribute substantially to their overall gains, they are doing something that won’t beat them up,
and—equally important—they don’t feel like they’re taking too much time off or being lazy. So the
week could look like this:

MONDAY TUESDAY THURSDAY FRIDAY SATURDAY

Hip Thrust & Lower Hip Thrust & Lower 20-min BW & Band
Upper Body Upper Body
Body Body Lower Body

The caveat is that the workout shouldn’t last more than twenty minutes. Here’s what a sample
workout might look like:

• Bodyweight deficit curtsy lunges 3 x 12

• Pause band hip hinge abduction 3 x 10 (3-sec pause)
• Frog pumps 4 x 30
• Extra range side-lying hip abduction 2 x 30
5. CHOOSE LOADS THAT SUIT YOUR STRENGTH AND
FITNESS LEVELS.
To reiterate, the loads provided in the example are the same loads I use with my Glute Squad
members. They are advanced physique competitors with similar strength levels, so the loads are
necessarily high.
If you’ve only been training for a few months, you might use 135, 155, and 175 pounds. This
might correspond to around 70, 80, and 90 percent of 1RM. But don’t worry too much about the
percentages. Simply choose three loads that you can do for around 3 sets of 15 reps for workout A,
3 sets of 10 reps for workout B, and 3 sets of 5 reps for workout C. Remember, each set is to failure,
so you need to choose a load that you can barely lift for the prescribed amount of reps. This might
take some experimentation, and you might consider doing a trial workout to figure out your ideal
loads for each rep scheme.

6.PERFORM THE HIP THRUST CORRECTLY.

As you may already know, there are several ways to hip thrust based on your body position, experience,
anatomy, and the equipment you use. I go into these variations in detail in the book, so I’m not
going to delve into the minutiae here. Use the graphics and instructions below as a general guide.

BARBELL HIP THRUST

Keep your head forward
and tuck your chin
Reach full hip extension,
posteriorly tilt your pelvis,
and contract your glutes
maximally
Position the bar just above your pubic
bone in the lower abdominal region.
Use a pad and make sure it is centered
on the bar and the bar is centered on
your hips.

Knees track over your

feet; optional: wear a
Glute Loop above your
knees.

Shins roughly vertical

Align the bottoms
in top position
of your shoulder
blades with the edge
of the bench

Push through your heels;

Optimal bench height
is 12–16 inches,
depending on height/
anatomy
optional: raise your toes
Move from your sternum off the ground
down and think about
keeping your ribs down
BARBELL HIP THRUST SEQUENCE:

Once you are set up and have the barbell in place, form your grip on the bar, spacing your hands
far enough apart that there is a slight bend in your elbows. Finding the right grip might take some
adjusting. To lift the weight, do several things at once: drive through your heels, push your knees
outward, elevate your hips into the bar, and hinge around the bench while keeping a forward head
position and moving mostly from the sternum down. Think about using your glutes to push the bar
upward so that the movement occurs at your hips, not your spine. As you reach full hip extension, focus
on squeezing your glutes maximally for one second, then lower the bar back to starting position.
Gluteus Magnificus
Template
DAY 1 DAY 1: DAY 2 DAY 2:
WEEK
(MONDAY) SET & REP TOTAL (THURSDAY) SET & REP TOTAL

Set 1: Set 1:
1 A: Set 2: Total: B: Set 2: Total:
Set 3: Set 3:

Set 1: Set 1:
2 C: Set 2: Total: A: Set 2: Total:
Set 3: Set 3:

Set 1: Set 1:
3 B: Set 2: Total: C: Set 2: Total:
Set 3: Set 3:

Set 1: Set 1:
4 A: Set 2: Total: B: Set 2: Total:
Set 3: Set 3:

Set 1: Set 1:
5 C: Set 2: Total: A: Set 2: Total:
Set 3: Set 3:

Set 1: Set 1:
6 B: Set 2: Total: C: Set 2: Total:
Set 3: Set 3: