Glute Builder — Lower B
Hamstring + secondary glute day. Sumo deadlift, machine hip thrust, lying leg curl, single-leg leg extension, glute kickback (cable crossover variation). ~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 | Sumo Deadlift Wide stance, toes out 30-45°. Bar between feet, vertical shins. Drive knees out and chest up. 2 warm-up sets first 3 × 6 · rest 3:30 | 3 | 6 | 3:30 |
| 02 | Machine Hip Thrust Drive through heels. Pause at lockout, glute squeeze hard. Different angle than barbell hip thrust from Lower A. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 03 | Lying Leg Curls Hips planted. Curl heels to glutes, pause 1 s, control eccentric over 2 s. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Single-Leg Leg Extension Slow tempo, pause 1 s at top. Single-leg version targets vastus medialis. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Cable Crossover Use cable crossover machine for high-line glute kickback variation. Slight forward lean, drive hip extension only. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Sumo is the only heavy compound — load the top set to e1RM-RPE9 at 6 reps; if the RPE8 set lands ≤RPE7, add load next set, else hold. Hip thrust ramps RPE8→9.5 at 10 reps; add load only when last week's top set beat RPE9 at full reps. The Cable_Crossover slot is a high-line glute kickback, not a fly — drive hip extension only, light and strict. Leg curl and single-leg extension are isolation; take the final set to RPE9.5, stop if form breaks. Sub sumo → trap-bar or hack squat at matched RPE. Equipment swaps. No machines: Lying Leg Curls -> a Nordic curl or a dumbbell Romanian deadlift; Machine Hip Thrust -> a dumbbell hip thrust with the shoulders on a bench, sofa or step; Single-Leg Leg Extension -> a single-leg step-down from a low box or stair. No cable stack: Cable Crossover -> a dumbbell flye or a band crossover anchored behind you. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 B template?
Sumo is the only heavy compound — load the top set to e1RM-RPE9 at 6 reps; if the RPE8 set lands ≤RPE7, add load next set, else hold. 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 B, and how long does it take?
Glute Builder — Lower B runs 5 movements and about 15 working sets, roughly 64 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 B version different?
Glute Builder — Lower B is the lower b 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
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