2 VARIANTS

Plans

Specialized 3–4 days/week ~48 min

Glute Builder (Home Gym)

Glute Builder is a hypertrophy plan for trainees with some lifting experience and a compact home-gym setup. The 4-day variant separates lower- and upper-body training, while the 3-day variant distributes the work across three full-body sessions. Hip extension, hip-hinge work, and unilateral lower-body exercises prioritize the glutes; quad volume stays deliberately lower while the upper body receives moderate supporting work.

Who is this plan for?

Trainees with a solid base of lifting experience who can train three or four days per week
Home gym with a barbell and plates, adjustable dumbbells, an adjustable incline bench, resistance bands, and a pull-up bar
The barbell hip thrust, the dumbbell Romanian deadlift and rear lunge, as well as basic pressing and pulling movements, are already familiar
The goal is hypertrophy with a clear glute priority and deliberately less emphasis on the quads

How it works

Two variants: The 4-day version distributes the work across two lower- and two upper-body days. The 3-day version trains the whole body three times per week and packs slightly more work into each session.
Double progression: Weighted exercises start at the bottom of their rep range. Once you reach the top target on every set, the load increases by the configured step at the next workout and the reps return to the lower end.
Misses and deloads: Weighted exercises use the configured 10% deload after three failed attempts. On exercises without added load that progress through repetitions, the rep target steps back after repeated misses.
Band and bodyweight exercises: hitPR automatically progresses the rep target only. Moving to a stronger band for the seated hip abduction or a thinner assistance band for the assisted pull-up is a manual change in difficulty.
Accessory supersets: Some lighter accessory exercises are paired to save time. The main lower-body lifts and the primary presses and pulls remain separate and use longer rest periods.

Pros & Limitations

+ Clear glute priority through hip extension, hip-hinge work, unilateral training, and abduction

+ Two distinct and practical variants for three or four training days without dropping upper-body work

+ Built for a compact home gym — no power rack, cable station, or machines required

− The 4-day variant already contains a high amount of direct and indirect glute work, so it is not an ideal jump from very low training volume

− Quad training is deliberately secondary; trainees who want balanced leg development with a stronger squat emphasis need a different plan

− For band and bodyweight exercises, hitPR primarily progresses repetitions; changes in band resistance are not automated

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Glutes

15.5

Upper Back

Front Delts

8.5

Rear Delts

8.5

Triceps

Biceps

7.5

Side Delts

7.5

Chest

Lats

Hamstrings

Quads

5.5

Forearms

4.5

Adductors

Abductors

Calves

Core

Lower Back

Upper Traps

2.5

Variant

Plan Structure

Lower Body 1

6 exercises · 15 sets · ~46 min

barbell hip thrust

Double Progression (Reps → Weight) · 8–12 repsRest 3 min

4 × 8

sets × reps

dumbbell step-up

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

2 × 8

sets × reps

dumbbell romanian deadlift

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

Superset

resistance band seated hip abduction

Rep ProgressionRest 60 sec

2 × 13

sets × reps

dumbbell single leg calf raise

Double Progression (Reps → Weight) · 12–20 repsRest 60 sec

2 × 12

sets × reps

crunch (hands overhead)

Rep ProgressionRest 60 sec

2 × 20

sets × reps