Sample day, The Glute & Full Body Guide
A real training day from The Glute & Full Body Guide
This is one session from The Glute & Full Body Guide, Day 1, Hinge, Quad and Abduction, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.
Block 1, Build the Contraction
Eight weeks of glute work only earns you something if the glute is the muscle doing it. This block teaches the top end squeeze on the thrust, the stretch on the hinge, and a split squat you can actually feel in the hip instead of the knee. Moderate load, perfect position.
How it progresses: Same load until every set hits the top of the rep range with clean technique, then take the smallest jump available and start again at the bottom of the range.
Day 1, Hinge, Quad and Abduction
Load the stretch, balance the front, widen the upper glute
- Front Squat anchors this day — every session is one major lift plus at least four accessories.
Warm-up
8 minLoosen the joints and wake up what you are about to train.
8 min · mobility + activation for today's lifts
- 3 min easy
- 10 slow
- 5 per side
- 20
- 12 per side
- 10 steps each way
Strength
36 minThe main lifts. Log every set — next week is built from these numbers.
Barbell Front Squat
5 × 10 · RPE 8 · suggested 45 lb
2.5 min rest · Quads, Glutes
Elbows high, bar resting on the shelf of the shoulders. Stay tall out of the bottom, knees track over the toes.
Barbell Romanian Deadlift
2 × 10 · RPE 7 · suggested 45 lb
1.5 min rest · tempo 3 / 1 / 1 / 0 · Hamstrings, Glutes
Soft knees, hips back, bar drags the thighs. Feel the hamstring stretch, then stand tall without leaning back.
Heel Elevated Dumbbell Squat
3 × 12 · RPE 7 · suggested 15 lb
1.5 min rest · tempo 3 / 1 / 1 / 0 · Quads
Heels on a small plate. Torso stays tall, knees travel forward, this one should burn in the quads.
Dumbbell Bulgarian Split Squat
3 × 10 per leg · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, front shin close to vertical, torso leaning slightly forward for maximum glute tension.
Banded Lateral Walk
3 × 12 · RPE 7
45s rest · Glute medius
Band at the ankles or just above the knees. Small athletic stance, do not let the knees cave in.
Burnout
10 minShort and hard. Keep moving and breathe through the interval.
10 min · EMOM · one move at the top of each minute
- 20
- 15 per side
- 40s hard
- 30s
Abs
6 minBrace and breathe. Quality over speed, no straining the neck.
6 min · 2 rounds · anti-rotation, flexion, stability
- 10 per side
- 30s per side
- 20s per side
Stretch
6 minSlow breathing and long holds to bring the body back down.
6 min · static, muscles you trained today
- 45s per side
- 45s per side
- 45s per side
- 8 breaths
Eating on this day
The plates that go with it
Real meals from the guide with the full recipe. Inside the portal the portions scale to your macros and every plate can be swapped.
Morning
Greek yogurt bowl with berries and granola
5 min · 480 kcal · 36g protein
Midday
Chicken and rice bowl with cucumber salad
20 min · 620 kcal · 52g protein
Snack
Apple with peanut butter
2 min · 250 kcal · 7g protein
Evening
Sheet pan chicken with potatoes and broccoli
30 min · 650 kcal · 48g protein
Every session in The Glute & Full Body Guide is built like this
8 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.