Glute Builder — Lower A
Glute-emphasis lower day. Heavy hip thrust, RDL, Bulgarian split squat, hip abduction, calf raise. ~14 glute / 10 hamstring sets when paired with Lower B. ~70 min, 5 exercises.
Estimated session
- Movements 5
- 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 Upper back on bench, knees bent ~90°. Drive hips up — glute squeeze hard at top, ribs down. Pause 1 s at lockout. 2 warm-up sets first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 02 | Romanian Deadlift Hinge from hips with soft knees. Bar travels close to legs. Stretch hamstrings deep. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Split Squat with Dumbbells Bulgarian split squat — back foot on bench. Lean torso forward to bias glutes. Drive up through front heel. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Thigh Abductor Slight forward lean for glute-medius emphasis. Pause 1 s at end-range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Standing Calf Raises Full ROM — deep stretch at bottom, hard contraction at top. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the order as written — heavy hip thrust first while fresh anchors glute load, then RDL, split squats, and isolations. Load the hip thrust to hit the reps at the listed RPE with a full lockout and 1 s squeeze, ribs down (no lumbar arch). On RDL and Bulgarian split squats, bias the glutes through range over chasing load. Hip abduction and calf raises are isolation finishers — push close to failure with strict form. Barbell-to-machine swaps (Smith hip thrust, machine RDL) are fine if equipment is unavailable.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Glute Builder — Lower A template?
Run the order as written — heavy hip thrust first while fresh anchors glute load, then RDL, split squats, and isolations. 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 Glute Builder — Lower A, and how long does it take?
Glute Builder — Lower A runs 5 movements and about 15 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Lower A version different?
Glute Builder — Lower A is the lower a cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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