Glute workout plan that actually grows your glutes
Endless kickbacks and banded walks feel like work but rarely change much. Glutes grow like any other muscle: heavy hip extension, deep single-leg work, enough weekly sets and steady progression. This prompt has your todo.is agent build a glute workout plan around those basics, fitted to your gym or home setup.
The prompt
- Make me a 10-week glute workout plan. I train [DAYS PER WEEK] days a week, and I want [GLUTE DAYS] of them focused on glutes, with the rest [OTHER DAYS]. Equipment: [EQUIPMENT]. Experience: [EXPERIENCE]. Any knee, hip or back issues: [LIMITS]. Include a heavy hip thrust or bridge, a hinge (Romanian deadlift or similar), a deep single-leg move and glute medius work each glute day, with sets, reps, rest and a progression rule. Explain how to feel the glutes working in each move. Give me a PDF plan with form cues and an Excel log with a chart of my hip thrust weight.
What to change
- [DAYS PER WEEK]: E.g. "4".
- [GLUTE DAYS]: E.g. "2".
- [OTHER DAYS]: E.g. "upper body and full body", "upper body and cardio".
- [EQUIPMENT]: E.g. "full gym", "home with a barbell and bench", "dumbbells and bands".
- [EXPERIENCE]: E.g. "lifting for 6 months".
- [LIMITS]: E.g. "knees ache on lunges", or "none".
Example result
- 10-week glute plan: 2 glute days, 4 days total
- Full gym · lifting 6 months · knees ache on forward lunges
- Weekly layout
- • Mon: Glutes A (heavy) · Tue: Upper body · Thu: Glutes B (volume) · Sat: Upper body + 20 min walk
- Glutes A (heavy)
- • Barbell hip thrust: 4 x 6 to 8, rest 2 to 3 min. Chin tucked, ribs down, drive through the heels, pause 1 s at the top. Shins vertical at the top.
- • Romanian deadlift: 3 x 8, rest 2 min. Push the hips back, soft knees, stop when the hamstrings are tight and your back starts to round.
- • Reverse lunge from a deficit (instead of forward lunges, kinder on knees): 3 x 8 each leg. Lean the torso slightly forward to load the glutes.
- • Cable or machine hip abduction: 3 x 12 to 15. Lean slightly forward for the upper glutes.
- Glutes B (volume)
- • Bulgarian split squat: 3 x 10 each leg. Front foot far enough that the knee stays roughly over the foot.
- • 45° back extension, glute bias: 3 x 12 to 15. Round the upper back slightly, toes out, squeeze at the top.
- • Single-leg hip thrust: 3 x 10 each side
- • Cable kickback: 2 x 15 each side
- • Banded side walk (finisher): 2 x 20 steps each way
- Weekly glute volume
- • About 14 to 16 hard sets across both days: enough to grow without wrecking your recovery
- Progression
- • Hip thrust: add 5 kg when you get 8 clean reps on all sets
- • Everything else: double progression, top of the rep range on all sets, then add weight
- • Week 5 and week 10: lighter week, two-thirds of the sets
- Can't feel your glutes?
- • Do 2 light sets of glute bridges first, slow down the lowering part, and focus on full hip extension rather than arching the lower back
How to do it with todo.is
- Copy the prompt and fill in your days, glute days, equipment, experience and any limits.
- Paste it on the Today screen in todo.is or send it to your agent on WhatsApp.
- You get a PDF with every move and form cue, plus an Excel log with a hip thrust chart.
- After 4 weeks, send your log and ask your agent which moves to push harder or swap.
Tips for a better result
- Put the heaviest glute move first in the session. That's where progress shows most.
- Single-leg moves with a slight forward lean load the glutes more than upright ones.
- Two glute days a week is plenty for most people. A third often hurts recovery more than it helps.
- Glute growth needs enough food and protein too. Ask your agent for a high protein meal plan.
glute workout plan: FAQ
- How many times a week should I train glutes? Two to three times a week works for most people, with about 10 to 20 hard sets per week in total.
- Are hip thrusts or squats better for glutes? Both help. Hip thrusts load the glutes hardest at the top, while squats and lunges train them in a deep stretch. A good plan uses both kinds.
- How long does it take to grow your glutes? With consistent training and enough protein, many people notice changes in 8 to 12 weeks, with bigger changes over 6 to 12 months.
- Do glute workouts help with knee pain? Stronger hips can help some people with knee pain, but pain has many causes. See a physio if it persists.
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