By Bret Contreras · Intermediate · 3× / week · 8 weeks · Full gym
Build the glutes
A glute-focused block from the "Glute Guy" approach: hip thrusts lead every session, supported by hinge and abduction work across rep ranges. Trains the glutes three times a week from heavy to high-rep pump.
| Barbell Hip Thrust | 4 × 6–8 |
| Romanian Deadlift | 3 × 8 |
| Walking Lunge | 3 × 10 |
| Barbell Hip Thrust | 4 × 10–12 |
| Bulgarian Split Squat | 3 × 12 |
| Cable Kickback | 3 × 15 |
| Glute Bridge | 3 × 20 |
| Hip Abduction | 4 × 20 |
| Frog Pump | 3 × 30 |
Source: Bret Contreras — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Glute Hypertrophy Block and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.