Glute specialization · Advanced routine
Glutes with hip thrusts, hinges and abduction on both glute days. Romanian deadlifts and lunges also work the glutes.
- 4days a week
- 70 minper session
- 22exercises
- 6weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Hip Thrust | Glutes | 4 × 6–10 | 1 | 2:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 4 × 8–10 | 1 | 2:30 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 1 | 2:00 |
| A1 | Cable KickbackSupersetReps per leg. | Glutes | 2 × 12–15 | 1 | 0:15 |
| A2 | Machine AbductionSuperset | Glutes | 3 × 15–20 | 1 | 1:15 |
| 6 | Plate-Loaded Seated Calf Raise | Calves | 2 × 12–20 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 2 | Cable Row | Back | 3 × 10–12 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 2 × 10–12 | 2 | 1:30 |
| 4 | Lat Pulldown Neutral Grip | Back | 2 × 10–12 | 2 | 1:30 |
| A1 | Cable Bicep CurlSuperset | Biceps | 2 × 12–15 | 1 | 0:15 |
| A2 | Tricep PushdownSuperset | Triceps | 2 × 12–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Plate-Loaded Hip Thrust | Glutes | 4 × 8–12 | 1 | 2:00 |
| 2 | Single Leg Romanian DeadliftReps per leg. | Hamstrings | 3 × 10–12 | 1 | 2:00 |
| 3 | Barbell Walking LungeReps per leg. | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Machine AbductionOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Glutes | 3 × 15–20 | 1 | 1:15 |
| 5 | Calf Press on Leg Press | Calves | 2 × 12–20 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Lat Pulldown | Back | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell RowReps per arm. | Back | 2 × 10–12 | 2 | 1:30 |
| 4 | Dumbbell Lateral Raise | Shoulders | 3 × 12–20 | 1 | 1:00 |
| A1 | Hammer CurlSuperset | Biceps | 2 × 10–12 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 2 × 10–12 | 1 | 1:15 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 2 on compound lifts
- RIR 1 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 4 days a week and about 70 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, and bench.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Glute specialization · Advanced routine?
It's designed for 6 weeks, with 4 sessions of about 70 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 16 sets for the glutes, 10 sets for the back, and 7 sets for the hamstrings per week. That's 62 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, and bench.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
