Glute-prioritized 3×/week training split 👇🏼 You CAN build muscle training 3x/week! If you’re training consistently but your glutes still aren’t changing, this is the structure I use and give to clients who want shape, strength, and balance without training 5–6 days a week. This split trains every muscle while focusing on glutes with different emphases so you can progress heavy lifts and recover. DAY 1 Glutes Hamstrings (more hip-dominant) • Hip thrusts • RDLs • 45° back extensions (glute bias)
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Glute-prioritized 3×/week training split 👇🏼 You CAN build muscle training 3x/week! If you’re training consistently but your glutes still aren’t changing, this is the structure I use and give to clients who want shape, strength, and balance without training 5–6 days a week. This split trains every muscle while focusing on glutes with different emphases so you can progress heavy lifts and recover. DAY 1 Glutes Hamstrings (more hip-dominant) • Hip thrusts • RDLs • 45° back extensions (glute bias)
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