Glutes & Posterior Chain
Four days built around the hip hinge and thrust. Heavy hip work twice a week, quad and upper-body support around it, so the whole back line grows together.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 4
- Sessions
- 32
- Exercises
- 15
Equipment: Barbell, Machine, Bodyweight, Cable, Dumbbell and Kettlebell
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
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 2
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 3
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 4
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 5
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 6
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 7
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 8
4 sessions
Day 1Hip Thrust Focus
5×8 @ RPE 8 · rest 2m
4×10 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×25 @ BW · rest 45s
Day 2Upper
4×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×15 @ RPE 9 · rest 45s
Day 3Deadlift Focus
4×5 @ RPE 8 · rest 3m
3×8 @ RPE 7 · rest 2m30
3×15 @ RPE 9 · rest 1m
- Plank
Seconds.
3×45 @ BW · rest 1m
Day 4Glute Volume
4×15 @ RPE 9 · rest 1m30
4×20 @ RPE 8 · rest 1m15
3×15 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Questions
- How many days a week is Glutes & Posterior Chain?
- 4 sessions a week for 8 weeks, 32 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Glutes & Posterior Chain need?
- It uses barbell, machine, bodyweight, cable, dumbbell and kettlebell.
- Is Glutes & Posterior Chain 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 Glutes & Posterior Chain 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 Glutes & Posterior Chain 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.