This glute day has 5 exercises and 16 sets in all. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Glute Day Workout Example
An example glute day for glutes and hamstrings, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Hip thrustGlutes, hamstringsSwap: Glute bridge or hip thrust machine | 4 | 8 to 10 | 2 min | 1 to 2 |
| Romanian deadliftHamstrings, glutes, lower backSwap: Dumbbell Romanian deadlift | 3 | 8 to 10 | 2 to 3 min | 1 to 3 |
| Bulgarian split squatQuads, glutesSwap: Reverse lunges | 3 | 8 to 10 per leg | 2 min | 1 to 2 |
| Hip abduction machineSide glutesSwap: Banded side steps | 3 | 12 to 15 | 1 min | 0 to 2 |
| Cable kickbackGlutesSwap: Donkey kicks | 3 | 12 to 15 per leg | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells, a cable station and a hip abduction machine
- you have about 45 to 55 minutes for the workout
- you want one workout for glutes and hamstrings
Common questions
How long does the glute day take?
The glute day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the lower body warm-up. It takes a little longer when the gym is busy.
Why does the glute day start with the hip thrust?
In the glute day, the hip thrust is the biggest lift, working your glutes and hamstrings, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the cable kickback come at the end, with 1 minute of rest.
What can I use instead of the cable kickback in the glute day?
The listed swap is donkey kicks. It trains the same muscles (glutes), so you can make the change and keep the rest of the glute day the same.
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