Glute Gains Program
Uploaded by
Tann PolishukGlute Gains Program
Uploaded by
Tann PolishukGlute Gains
A 5 day body-part strength training program for putting some mass on dat ass
RPE: This refers to the rate of perceived exertion based on a scale of 1-10. Written as “RPE 8” this
will help you to select a weight based on how challenging it should be.
RPE 0-5: A warm up
RPE 6: A bit more challenging, you could probably do another 4 reps at this weight
RPE 7: You could still do another 3 reps
RPE 8: Fairly challenging, you could do another 2 reps, this is generally your ‘sweet spot' weight where
you’re feeling that burn!
RPE 9: You have one more rep in the tank, but it would have been very difficult
RPE 10: That’s it, you got the last rep and nearly failed it, you couldn’t lift a feather after that!
Example: If you can squat 100lbs for 12 reps maximum, then 1x10 RPE 8 would equate to 1x10 100lbs
because you could have done 2 more reps at this weight.
Progressive Overload and how to apply it:
I think the easiest way to explain it in the context of actually using it is this: Every week you should aim to
"one up" what you did last week in some capacity. This can mean doing more reps at a particular weight,
doing more weight for the same amount of reps, doing something without a lifting belt when you couldn't
before, or even just getting more range of motion (like squatting deeper) consistently. Often times people
struggle with "when to add more weight, or do more reps”…And there isn't any set schedule that you
NEED to or SHOULD be following, but if you want to make it easier for yourself you can use a system.
For example you can say: “I can squat 135 for 10 reps, when I can get 15 reps then I'll add 10lbs and go
back to 10 reps working towards 15 reps” and so on and so forth…it may not always be exact, maybe
you'll only be able to add 5lbs or get one extra rep, but this at least gives you something to follow and be
working towards without too much thought!
Split:
5 Day Body part Split, 2 Rest
- Quads & Glutes
- Back
- Rest
- Hamstrings & Glutes
- Shoulders & Back
- Glutes
- Rest
Quads & Glutes:
- Barbell Back Squat 1x10 RPE 6, 1x6 RPE 7, 1x4 RPE 8, 1x3 RPE 8.5, 1x4 RPE 8, 1x6 RPE 7
- Barbell Hip Thrust 3x10 RPE 8, 1x10 RPE 8.5
- Glute-focused Split Squats (Smith Machine, Reverse Hack, or Dumbbells) 1x10 RPE 6, 2x7
RPE 8, 1x6 RPE 9
- Glute-focused Leg Press 4X10 RPE 7
- Kickback 4X12 RPE 6
Upper 1:
- Single Arm Dumbbell Row 1x15 RPE 6, 1x10 RPE 7, 1x10 RPE 8, 1x8 RPE 9
- Lat Pull Down (wide grip) 3x12 RPE 7, 1x5 RPE 9
- Single Arm Lat Pull Down 3x15 RPE 7
- Cable Seated Rope Face Pull 1x15 RPE 6, 1x10 RPE 7, 1x10 RPE 8, 1x8 RPE 9
- Cable Single Arm Rear Delt Fly 3x20 RPE 5
- Lat push down 4x12 RPE 6
Hamstrings & Glutes:
- Trap Bar Deadlift 1x10 RPE 6, 1x6 RPE 7, 1x4 RPE 8, 1x3 RPE 8.5, 1x4 RPE 8, 1x6 RPE 7
- Barbell Hip Thrust 2x10 RPE 8, 2x10-12 RPE 8.5
- Dumbell RDLs 4x10 RPE 7
- Glute Focused Back extensions 3x15 RPE 7
Upper 2:
- Lat Pull Down (Wide or neutral grip) 3x12 RPE 7, 1x5 RPE 9
- Standing single arm shoulder press 1x15 RPE 6, 2x10 RPE 7, 1x10 RPE 8
- Single Arm Front Dumbbell Raises 3x10 RPE 8 (each arm)
- Lateral Dumbbell Raises 3x10 RPE 8
- Seated Cable Row (wide grip) 4x12 RPE 7
- Seated Cable Row (neutral grip) 2x12 RPE 7, 2x10 RPE 8
- Rear Delt Fly 3x15 RPE 6
Glutes:
- Barbell RDL 1x10 RPE 6, 1x6 RPE 7, 1x4 RPE 8, 1x3 RPE 8.5, 1x4 RPE 8
- Barbell Hip thrust 2x10 RPE8, 2x8 RPE 9, 1xAMRAP RPE 10
- Glute-focused Split Squats (Smith Machine, Reverse Hack, or Dumbbells) 1x10 RPE 6, 2x7
RPE 8, 1x6 RPE 9
- Standing Cable Kickback/Abductions (Drop set) 1x20 RPE 9, 1x15 RPE 7, 1x20 RPE 5, 1x15
RPE 3
Glute Leg Press Cues: