Glute & Curves (Gym Edition)
Four-day split built around heavy hip thrusts, posterior-chain work, and the upper-body lifts that build a balanced shape.
The selected Rackd catalog has 15 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Who this is for
Anyone who wants real glute development plus a balanced upper body, not a leg-day-only or 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, while 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 demanding for the first three weeks. Keep them in the plan and let the work accumulate.
- 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.