Glute & Curves (Gym Edition)

Who this is for

Anyone who wants real glute development plus a balanced upper body — not a leg-day-only program, not a chest-and-arms program. Two glute-focused days, two upper days, all built on compound lifts that actually move the needle.

If you have access to a barbell, dumbbells, and a cable stack, this is the version to run. The dumbbell-only version is for home setups.

Structure

Four days a week. Two Glute days (different angles), two Upper days (push and pull emphasis).

Day 1 — Glute (Heavy): Hip Thrust 4×6-8, Romanian Deadlift 3×8, Bulgarian Split Squat 3×10, Cable Kickback 3×12. Day 2 — Upper (Push): Bench Press 3×6-8, Overhead Press 3×8, Lateral Raise 3×12, Triceps Pushdown 3×12. Day 3 — Glute (Pump): Hip Thrust 3×12, Cable Pull-Through 3×12, Walking Lunge 3×12, Glute Bridge Burnout 2×AMRAP. Day 4 — Upper (Pull): Lat Pulldown 3×8-10, Cable Row 3×10, Face Pull 3×15, Curl 3×12.

Double progression: hit the top of the rep range across all sets, weight goes up next session.

How to run it in Rackd

The two Glute days are designed to feel different — Day 1 is heavy and short, Day 3 is volume and pump. Rackd will load the right rest timer (3 min on the heavy hip thrust, 60s on cable accessories).

Track your hip thrust like it's your most important lift. Because for this program, it is.

Notes

• Start your hip thrust at a weight you can hit cleanly for 6 reps. Glute activation matters more than ego on this one.
• Walking lunges are brutal for the first three weeks. Stick with them — they're the secret behind why this program builds shape.
• Two upper days keep your shoulders, back, and arms balanced. Skip them and you'll end up with the silhouette of someone who only does leg day.
• If your gym doesn't have a hip thrust pad or bench setup, use a heavy single dumbbell on your hips and a step. The movement is what counts.