Glute Specialization: 8-Week Build
Smith machine, hip thrusts and Bulgarian split squats - full glute build with optional upper days.
Adds the plan to My Library so you can check off each day as you train.
Goal
Glute hypertrophy
Duration
8 Weeks
Frequency
4 days/wk
Level
Intermediate
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 8 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
Glute Specialization: 8-Week Build
Two heavy glute-priority leg days (hip thrust day + squat/Bulgarian day) plus a dedicated Smith Machine glute pump day drive the whole block. Two shorter optional upper days pair chest+shoulders+triceps and back+biceps so you stay balanced without frying recovery. Every main leg day ends with a stair or incline walk finisher.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Women
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
8 Weeks · Progression
Progression
Two identical 4-week waves that ramp consistently across the cycle. Wave 1 (Weeks 1-4) · Wk1 all glute main lifts @ RPE 7 (groove) → Wk2 @ RPE 8 (build) → Wk3 @ RPE 9 (peak, drop 1-2 reps per set) → Wk4 DELOAD (60% load, RPE 5, same reps to keep the pattern crisp). Wave 2 (Weeks 5-8) repeats the same RPE 7 → 8 → 9 → deload ladder but adds 2.5-5 kg to every main lift's starting load — Barbell Hip Thrust, Smith Machine Squats and Smith Machine Reverse Lunge should all be visibly stronger by Week 7 peak. Never skip the deload — it's what lets Wave 2 hit heavier than Wave 1.
Weekly progression timeline
RPE + deload ladder for every main lift
Two identical 4-week waves. Each wave ramps RPE 7 → 8 → 9, then Week 4 deloads at 60% load to lock in the gains. Wave 2 (Weeks 5-8) repeats the ladder but starts 2.5-5 kg heavier on every main lift.
| Main lift | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|---|---|---|---|
Barbell Hip Thrust 4 × 8 (Wk3: 4 × 6) | RPE 7 groove | RPE 8 build | RPE 9 peak · -2 reps | DELOAD 60% · RPE 5 | RPE 7 +2.5-5 kg | RPE 8 heavier build | RPE 9 new PR peak | DELOAD 60% · RPE 5 |
Smith Machine Squats 4 × 8 (Wk3: 4 × 6) | RPE 7 groove | RPE 8 build | RPE 9 peak · -2 reps | DELOAD 60% · RPE 5 | RPE 7 +2.5-5 kg | RPE 8 heavier build | RPE 9 new PR peak | DELOAD 60% · RPE 5 |
Smith Machine Reverse Lunge 4 × 12/leg (Wk3: 4 × 10/leg) | RPE 7 long stride | RPE 8 heel drive | RPE 9 peak · -2 reps/leg | DELOAD 60% · RPE 5 | RPE 7 +2.5-5 kg | RPE 8 heavier build | RPE 9 new PR peak | DELOAD 60% · RPE 5 |
Weight suggestion helper
Log last week's weight + RPE → next-week load
Uses ~3% load change per RPE point, rounds to the nearest 2.5 kg / 5 lb plate. Saved on this device.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayGlute + Leg Day A - Hip Thrust Priority
- TuesdayOptional: Back + Biceps + Core · keep it easy (Zone 1, nasal-breath pace)
- WednesdayGlute + Leg Day B - Squat & Bulgarian
- ThursdayOptional: Chest + Shoulders + Triceps · keep it easy (Zone 1, nasal-breath pace)
- FridaySmith Machine Glute Pump Day
- SaturdayOptional Core + Stair Climber · keep it easy (Zone 1, nasal-breath pace)
- SundayRest or easy walk · keep it easy (Zone 1, nasal-breath pace)
Workouts
Glute Specialization: 8-Week Build
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Glute + Leg Day A - Hip Thrust Priority
Heavy hip thrust + posterior chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 20/side | 30 sec |
| Main lift | |||
| Barbell Hip Thrust | 4 | 8 · see weekly plan (2-sec squeeze at top) | 2-3 min |
| Accessories | |||
| Romanian Deadlift | 4 | 10 | 2 min |
| Smith Machine Reverse Lunge | 3 | 10/leg | 90 sec |
| Seated Leg Curl | 3 | 12 | 60 sec |
| Cable Glute Kickback | 3 | 15/side | 45 sec |
| Banded Side Steps | 3 | 20/side (low, deep) | 30 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 10 min steady (level 5-7, no rails) · Advanced 15 min (level 8-10) | 2 min between sets |
Week 1 · Day 2
Optional: Back + Biceps + Core
Light pull day, skip if fatigued
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown Wide Grip | 3 | 10 | 90 sec |
| Seated Cable Row | 3 | 10 | 90 sec |
| Face Pull | 3 | 15 | 45 sec |
| Dumbbell Hammer Curl | 3 | 12 | 60 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
| Kneeling Cable Crunch | 3 | 15 | 45 sec |
Week 1 · Day 3
Glute + Leg Day B - Squat & Bulgarian
Smith squat + split squat priority
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 20/side | 30 sec |
| Main lift | |||
| Smith Machine Squats | 4 | 8 · see weekly plan | 2-3 min |
| Accessories | |||
| Dumbbell Bulgarian Split Squat | 4 | 10/leg | 90 sec |
| Hip Abduction Machine | 4 | 15 (pause 1 sec) | 45 sec |
| Leg Extension | 3 | 12 | 60 sec |
| Cable Pull Through | 3 | 12 | 60 sec |
| Banded Side Steps | 3 | 15/side | 30 sec |
| Finisher | |||
| Treadmill Incline Walking | 1 | 10 min at 10-12% incline | - |
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 8 min steady (level 4-6) · Advanced 12 min (level 7-9, no rails) | 2 min between sets |
Week 1 · Day 4
Optional: Chest + Shoulders + Triceps
Light push day, skip if fatigued
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 10 | 90 sec |
| Seated Dumbbell Shoulder Press | 3 | 10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 15 | 45 sec |
| Cable Tricep Pushdown | 3 | 12 | 45 sec |
| Dead Bug | 3 | 10/side | 45 sec |
Week 1 · Day 5
Smith Machine Glute Pump Day
High-volume Smith work + kickbacks
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 3 | 20/side | 30 sec |
| Main lift | |||
| Smith Machine Reverse Lunge | 4 | 12/leg · see weekly plan (long stride, push through heel) | 90 sec |
| Accessories | |||
| Smith Machine Hip Thrust | 4 | 12 (slow eccentric) | 90 sec |
| Smith Machine Bulgarian Split Squat | 3 | 10/leg | 75 sec |
| Cable Glute Kickback | 4 | 15/side | 45 sec |
| Hip Abduction Machine | 3 | 20 (drop set on last) | 45 sec |
| Banded Side Steps | 3 | 25/side (burnout) | 30 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 10 min steady (level 5-7) · Advanced 15 min intervals (2 min steady / 1 min side steps, level 8-10) | 2 min between sets |
Week 1 · Day 6
Optional Core + Stair Climber
Midline + easy conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kneeling Cable Crunch | 3 | 15 | 45 sec |
| Side Plank | 3 | 30 sec/side | 30 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 15 min Zone 2 (level 4-6) · Advanced 25 min Zone 2 (level 6-8) | 2 min between sets |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.