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10-week beginner glute strength program

An evidence-based hypertrophy and strength program for glutes using progressive overload and strategic deloading.

Static — this skill doesn't adapt to your week.

Tags: glutes, strength, hypertrophy, hypertrophy-program, lower-body

Tools used

Procedure

Procedure

  1. Assess User Readiness and Schedule

    • Confirm the user is starting a beginner-level strength program.
    • Plan for 2–3 sessions per week with at least 48 hours between sessions.

  2. Phase 1: Foundation & Technique (Weeks 1–4)

    • Use create_week for Weeks 1–3 focusing on 3 sets of 8–12 reps.
    • Exercises: Glute Bridges, Goblet Squats, Reverse Lunges, Banded Side-Steps.
    • Add coaching notes using create_note:
      • Glute Bridges: "Drive through the heels; tuck your chin to your chest."
      • Goblet Squats: "Push the floor away from you to stand up."
      • Reverse Lunges: "Back knee gently kisses the floor."
    • Week 4 (Deload): Create a week with volume reduced by 50% (2 sets) and intensity at 60–70% of Week 3.

  3. Phase 2: Strength & Hypertrophy (Weeks 5–8)

    • Use create_week for Weeks 5–7 introducing higher-force movements.
    • Exercises: Barbell Hip Thrusts, Romanian Deadlifts (RDL), Bulgarian Split Squats, Cable Kickbacks.
    • Add coaching notes using create_note:
      • Hip Thrusts: "Squeeze glutes hard at the top; ribs down."
      • RDLs: "Hinge your hips back as if closing a door."
      • Bulgarian Split Squats: "Slight forward lean to target the glutes."
    • Week 8 (Deload): Create a week with volume reduced by 50% and intensity at 60–70% of Week 7.

  4. Phase 3: Intensification (Weeks 9–10)

    • Use create_week to increase volume and intensity.
    • Increase primary lifts (Hip Thrusts and RDLs) to 4 sets.
    • Advise the user to target an RPE (Rate of Perceived Exertion) of 8–9.

  5. Implement Double Progression Logic

    • Instruct the user to first increase repetitions (e.g., from 8 to 12) while keeping weight constant.
    • Once 12 reps are achieved for all sets, instruct the user to increase weight by 2.5–5 lbs and return to 8 reps.

  6. Progress Monitoring

    • At the end of every 2 weeks, check in to ensure the user is successfully applying progressive overload or if form corrections are needed based on the established coaching cues.