Women's PPL — Glute-Focused Lower C
Squat-led lower day for the women's 5-day PPL — quad + glute emphasis to complement the hip-thrust-led Glute A. Heavy back squat, walking lunge, hip thrust, cable kickback, abductor, seated calf. ~75 min, 6 exercises.
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 Full Squat High-bar, brace hard, sit between the hips to depth. Drive up through mid-foot, knees tracking over toes. 3 warm-up sets first 3 × 8 · rest 3 min | 3 | 8 | 3 min |
| 02 | Dumbbell Lunges Walking variation. Long stride, slight forward lean to bias glutes. Drive through the front heel, control each step. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Barbell Hip Thrust Second weekly dose — keep moderate. Full lockout, 1 s glute squeeze, ribs down (no lumbar arch). 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Glute Kickback Drive hip extension only — no torso rotation or lumbar arch. Pause 1 s at peak contraction. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Thigh Abductor Slight forward lean for glute-medius emphasis. Pause 1 s at end-range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | Seated Calf Raise Soleus bias. Full ROM — deep stretch at bottom, hard contraction at top, pause 1 s. 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
Squat first while fresh — the only heavy lower-rep lift today; load to hit reps at the listed RPE to depth with a braced trunk, save the grinder for the top set. Bias the lunge glute-ward with a longer stride and slight forward lean, driving the front heel. Hip thrust returns moderate (lighter than Glute A) for a clean squeeze, ribs down. Kickback and abductor are strict isolation finishers — push close to failure. Squat swaps: Smith or hack at equal load; goblet if loading is limited.
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 Women's PPL — Glute-Focused Lower C template?
Squat first while fresh — the only heavy lower-rep lift today; load to hit reps at the listed RPE to depth with a braced trunk, save the grinder for the top set. 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 Women's PPL — Glute-Focused Lower C, and how long does it take?
Women's PPL — Glute-Focused Lower C runs 6 movements and about 18 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.
03What makes the Glute-Focused Lower C version different?
Women's PPL — Glute-Focused Lower C is the glute-focused lower c 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
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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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