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The Glute & Full Body Guide sample day

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 A, Thrust and Squeeze, 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 A, Thrust and Squeeze

Top end tension, the shape you actually see

55 minutes5 lifts16 working setsGlutes, Hamstrings

Warm up

Dynamic primer · 8 min · 2 rounds

  • Incline walk or bike3 min
  • Leg swings10 per side
  • Hip circles10 per side
  • Bodyweight glute bridges15
  • Cat cow10 slow
  • World's greatest stretch5 per side

Activation

Wake the glutes up · 1 round

  • Banded glute bridges20
  • Banded lateral walks12 per side
  • Fire hydrants12 per side
  • Monster walks10 steps each direction

Main lifts

Barbell Hip Thrust

4 × 12 · RPE 7

1.5 min restTempo 2 / 1 / 1 / 1Glutes, HamstringsSwap: Feet Elevated Barbell Bridge

Ribs down, chin tucked. Drive through the heels and squeeze for a full second at the top. Two ramp sets before your working weight.

Barbell Hip Thrust: upper back on the bench, barbell across the hips, hips locked out level with the knees and shoulders

1Ribs down, chin tucked

2Squeeze the glutes for a full second at the top

3Drive through the heels, shins vertical

Barbell B Stance RDL

3 × 12 · RPE 7

1.3 min restTempo 3 / 0 / 1 / 0Hamstrings, GlutesSwap: Single Leg RDL, kettlebell

Kickstand foot stays light, eighty percent of the load in the front hip. Hinge back, not down.

Barbell B Stance RDL: kickstand foot behind, most weight in the front leg, hinging forward with a flat back

1Kickstand foot stays light

2Hinge back, not down

3Keep the back flat from ear to hip

Barbell Step Up

3 × 12 per leg · RPE 7

1 min restGlutes, BalanceSwap: Barbell Reverse Lunge

Box at knee height or just under. Do not push off the trailing foot, the working leg does all of it.

Barbell Step Up: standing on a low box with one foot, other knee lifted, dumbbells at the sides

1Box at knee height or just under

2The working leg does all the work

3Do not push off the trailing foot

Cable Glute Kickback

3 × 15 · RPE 8

45s restGlute maxSwap: Banded Lateral Walk

Hinge slightly at the hip, kick back and slightly out. Stop when the low back wants to take over.

Cable Glute Kickback: ankle cuff on a low cable, hands on the frame, working leg driven straight back

1Hinge slightly at the hip, stay tall

2Drive the heel back and squeeze the glute

3Stop when the low back wants to take over

Hip Abduction Machine

3 × 20 · RPE 8

45s restGlute medius, Glute minSwap: Banded Lateral Walk

Lean forward slightly to bias the upper glute. Two counts out, two counts back, no bouncing.

Hip Abduction Machine: seated on a hip abduction machine, legs pressing outward against the pads, torso leaning forward

1Lean forward slightly to bias the upper glute

2Two counts out, two counts back

3No bouncing

Finisher

Glute burnout · 3 rounds · 45s rest

  • Frog pumps20
  • Banded clamshells15 per side
  • Glute bridge walkouts10

Cooldown

Static · 6 min

  • Pigeon pose60s per side
  • Couch stretch60s per side
  • Seated figure four45s per side
  • 90 / 90 breathing8 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.

Greek yogurt bowl with berries and granola, photographed from above

Morning

Greek yogurt bowl with berries and granola

5 min · 480 kcal · 36g protein

Chicken and rice bowl with cucumber salad, photographed from above

Midday

Chicken and rice bowl with cucumber salad

20 min · 620 kcal · 52g protein

Apple with peanut butter, photographed from above

Snack

Apple with peanut butter

2 min · 250 kcal · 7g protein

Sheet pan chicken with potatoes and broccoli, photographed from above

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.

See The Glute & Full Body GuideNot sure which program

8 weeks · macro targets included

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