Big Glute Day
Single-session glute specialization. Heavy hip thrust, RDL, BSS, machine hip thrust, hip abductor, glute bridge close. ~16 glute sets, ~70 min.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Hip Thrust 5 working sets RPE 7-9. 2 warm-up sets first 5 × 8 · rest 2:30 | 5 | 8 | 2:30 |
| 02 | Romanian Deadlift Stretch-bias hamstring volume. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Split Squat with Dumbbells Bulgarian split squat — glute bias. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Machine Hip Thrust Different angle from BB hip thrust. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Thigh Abductor Glute medius emphasis. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | Single Leg Glute Bridge Bodyweight finisher. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Lead with the heavy barbell hip thrust while fresh — full hip extension, ribs down, a hard glute squeeze and brief top pause every rep — then work through RDL, split squat, machine work, and the bridge finisher in order. Pick loads that hit the reps at the listed RPE with the glutes, not the back, working. On RDLs, push the hips back for the stretch and stop short of lumbar rounding. Split squat and bridge are per-leg — match reps both sides. Sub dumbbell hip thrust if no bench or bar.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Big Glute Day template?
Lead with the heavy barbell hip thrust while fresh — full hip extension, ribs down, a hard glute squeeze and brief top pause every rep — then work through RDL, split squat, machine work, and the bridge finisher in order. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Big Glute Day, and how long does it take?
Big Glute Day runs 6 movements and about 19 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight