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3-day muscle building workout plan Glute Builder
Three days built around the hip thrust with balanced leg work behind it. Add load on the thrust, add reps on the accessories.
- Level
- Intermediate
- Days a week
- 3
- Per session
- 44–49 min
- Goal
- Muscle building
- Equipment
- Machine, Dumbbell, Cable Machine, Barbell, Kettlebell
Workout schedule
3 days a week · 15 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~44 min Thrust Day
-
Barbell Hip Thrust
Glutes · Barbell
4 sets of 10 reps · 2:00 rest
2:00 rest
- Movement
- Hinge, Isolation
- Primary
- Glutes
- Also works
- Abs, Hamstrings
- Exercise level
- Intermediate
-
Dumbbell Bulgarian Split Squat
Glutes · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Squat
- Primary
- Glutes, Quads
- Exercise level
- Intermediate
-
Lying Leg Curl
Hamstrings · Machine
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Isolation
- Primary
- Hamstrings
- Also works
- Calves
- Exercise level
- Beginner
-
Machine Hip Abduction
Glutes · Machine
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Hip Abduction
- Primary
- Glutes
- Also works
- Abs
- Exercise level
- Beginner
-
Kneeling Cable Crunch
Abs · Cable Machine
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Core, Isolation
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~45 min Hinge Day
-
Smith Machine Sumo Romanian Deadlift
Glutes · Machine
4 sets of 10 reps · 2:00 rest
2:00 rest
- Movement
- Hinge
- Primary
- Glutes
- Also works
- Hamstrings
- Exercise level
- Intermediate
-
Kettlebell Swing
Glutes · Kettlebell
3 sets of 15 reps · 1:15 rest
1:15 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Intermediate
-
Good Mornings
Glutes · Bodyweight
3 sets of 10 reps · 1:15 rest
1:15 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Cable Bench Straight Leg Kickback
Glutes · Cable Machine
3 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Glutes
- Also works
- Abs
- Exercise level
- Beginner
-
Machine Hip Adduction
Adductors · Machine
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Adductors
- Also works
- Glutes, Hamstrings
- Exercise level
- Beginner
Day 3 · ~49 min Squat Day
-
Dumbbell Sumo Squat
Glutes · Dumbbell
4 sets of 10 reps · 2:00 rest
2:00 rest
- Movement
- Squat
- Primary
- Glutes
- Also works
- Abs, Quads
- Exercise level
- Beginner
-
Dumbbell Heels Elevated Hip Thrust
Glutes · Dumbbell
3 sets of 12 reps · 1:30 rest
1:30 rest
- Movement
- Hinge
- Primary
- Glutes
- Exercise level
- Beginner
-
Cossack Squat
Adductors · Bodyweight
3 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Mobility, Squat
- Primary
- Adductors, Quads
- Also works
- Abs, Glutes, Hamstrings
- Exercise level
- Intermediate
-
Superset A · 3 rounds · back to back
-
Back Extension
Lower Back · Bodyweight
3 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Hinge
- Primary
- Lower Back
- Also works
- Glutes, Hamstrings
- Exercise level
- Beginner
-
Cable Hip Abduction
Glutes · Cable Machine
3 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Hip Abduction, Isolation
- Primary
- Glutes
- Also works
- Abs
- Exercise level
- Beginner
-
Back Extension
Lower Back · Bodyweight
3 sets of 12 reps · 0:45 rest
0:45 rest
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- New to training: Hypertrophy Starter, beginner, 3 days a week.
- Can train 4 days a week: Upper / Lower Hypertrophy, intermediate, 4 days a week.
- Training at home: Calisthenics Volume Split, intermediate, 4 days a week, no equipment.
What to expect
Each week is 48 working sets across 15 exercises, about 2 h 20 min in total.
Sets run from 10 to 15 reps, with 0:45 to 2:00 of rest between them.
Main muscles: Glutes, Quads, Hamstrings, Abs, Adductors, Lower Back.
How to progress
Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.
- Hit the target. Finish every rep of every set at the listed target, with good form. On the Barbell Hip Thrust that means all 4 sets of 10.
- Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Good Mornings, lower more slowly or move to a harder variation.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
When it gets easy: Power Pump Upper / Lower, the same goal at advanced level, 4 days a week.
Similar plans
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- Session
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Hypertrophy Starter
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Bodyweight Muscle Basics
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- Days a week
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- Session
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- Level
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- Equipment
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