Glute Focus at Home: 3 Days
Three lower-body days at home with dumbbells and a band, built around the glutes. Pause at the top of every hip thrust and bridge.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 3
- Sessions
- 24
- Exercises
- 15
Equipment: Dumbbell, Resistance band and Bodyweight
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1 repeats for all 8 weeks.
Week 1
3 sessions
Day 1Hip Thrust Day
4×10-12 @ RPE 8 · rest 1m30
3×8-12 @ RPE 7 · rest 1m30
3×8-10 @ RPE 7 · rest 1m30
3×12-15 @ BW · rest 1m
3×15-20 @ BW · rest 1m
Day 2Rest
Rest day
Day 3Squat Day
4×15-20 @ RPE 8 · rest 1m
3×10-12 @ RPE 7 · rest 1m30
3×8-10 @ RPE 7 · rest 1m30
3×12-15 @ BW · rest 1m
3×10-12 @ BW · rest 1m30
Day 4Rest
Rest day
Day 5Hinge Day
4×8-12 @ RPE 7 · rest 1m30
3×8-10 @ RPE 7 · rest 1m30
3×12-15 @ RPE 7 · rest 1m
3×12-15 @ BW · rest 1m
3×15-20 @ BW · rest 1m
Day 6Rest
Rest day
Day 7Rest
Rest day
Questions
- How many days a week is Glute Focus at Home: 3 Days?
- 3 sessions a week for 8 weeks, 24 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Glute Focus at Home: 3 Days need?
- It uses dumbbell, resistance band and bodyweight.
- Is Glute Focus at Home: 3 Days free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Glute Focus at Home: 3 Days to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Glute Focus at Home: 3 Days free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.