8 WEEK GLUTE BLAST

Tempo Pace at which an exercise is done. For example, a 1/2/1 tempo would mean a 1 second concen
and a 1 second eccentric where the weight is lowered back down.
Sets A set is the number of cycles of reps that you complete.
Reps A rep is the number of times you perform a specific exercise
RPE 10= No reps left/complete failure. 9= One rep until failure 8= Two reps until failure
Supersets (SS) Exercises listed as A and B or A, B, and C are meant to be done as supersets. This means you
and if C applies, finish with exercise C. After both or all three are completed, you rest.
+ Sets If an exercise is listed as 15+, instead of stopping at 15 reps, keep going for as many reps as yo

Cardio Recommendations There are a few options for cardio so it's up to you which works best for you.
Option 1: 10 minute walk after each meal every day
Option 2: 10 minutes on a stairmaster at medium intensity Tuesday and/or Thursday after worko
Option 3: 10 minute low to medium intensity steady row on rowing machine after workout on Tue

Repeating the program: If you would like to repeat the program again, take a complete week off from the gym and start a

If there is an exercise listed that you haven't performed before, please search for it on Go

Disclaimer: Strength With Sam LLC is not responsible for any injuries or damages caused by this training pr
By doing this program you discharge Strength With Sam LLC of any responsibility and accept al
yourself for any and all injuries that may happen as a result of this program.
Please consult a physician before starting this program.
LUTE BLAST
o would mean a 1 second concentric motion, a 2 second pause at peak contraction,

e 8= Two reps until failure 7= Three reps until failure

ne as supersets. This means you would do A, then move directly into B,
are completed, you rest.
keep going for as many reps as you can do

s best for you.

esday and/or Thursday after workout

wing machine after workout on Tuesday and/or Thursday

week off from the gym and start again at week 1.

efore, please search for it on Google or YouTube to get an understanding of the exercise.

amages caused by this training program.

of any responsibility and accept all responsibility
of this program.
Name:

A) Glute Activation Circuit

1. Hip Thrust

Date Week Sets Reps Tempo

1 3 6 1/1/1
2 3 8 1/1/1
3 4 6 1/1/1
4 4 8 1/1/1
5 1/1/1/1 10/8/6/15+ 1/1/1
6 1/1/1/1 10/8/6/15+ 1/1/1
7 1/1/1/1 10/8/6/15+ 1/1/1
8 1/1/1/1 10/8/6/15+ 1/1/1

2. Back Squat

Week Sets Reps Tempo

1 3 10 1/0/1
2 3 12 1/0/1
3 4 10 1/0/1
4 4 12 1/0/1
5 3 6 1/0/1
6 3 8 1/0/1
7 4 6 1/0/1
8 4 8 1/0/1

3. Dumbell Bulgarian Split Squat

Week Sets Reps Tempo

1 3 6/side 1/0/1
2 3 8/side 1/0/1
3 3 10/side 1/0/1
4 3 12/side 1/0/1
5 4 8/side 1/0/1
 6 4 10/side 1/0/1
7 4 12/side 1/0/1
8 4 15/side 1/0/1

4. A 1 Leg Glute Bridge

Week Sets Reps Tempo

1 2 8 1/1/1
2 2 10 1/1/1
3 2 12 1/1/1
4 2 15 1/1/1
5 3 8 1/1/1
6 3 10 1/1/1
7 3 12 1/1/1
8 3 15 1/1/1

4. B Sumo Stance RDL

Week Sets Reps Tempo

1 3 8 1/0/1
2 3 10 1/0/1
3 3 12 1/0/1
4 3 15 1/0/1
5 4 8 1/0/1
6 4 10 1/0/1
7 4 12 1/0/1
8 4 15 1/0/1
 Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
 1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
Day 1

Set 6

Set 6

Set 6
Set 6

Set 6
Name:

*If you only want to focus on glute development, don't

1. 1 Leg Lying Glute Bridge

Week Sets Reps Tempo Rest

1 2 8 1/0/1 60-120 Seconds
2 2 10 1/0/1 60-120 Seconds
3 2 12 1/0/1 60-120 Seconds
4 2 15 1/0/1 60-120 Seconds
5 - - -
6 3 10 1/0/1 60-120 Seconds
7 3 12 1/0/1 60-120 Seconds
8 3 15 1/0/1 60-120 Seconds

3. Frog Pumps

Week Sets Reps Tempo Rest

1 2 15 1/0/1 60-120 Seconds
2 2 20 1/0/1 60-120 Seconds
3 2 25 1/0/1 60-120 Seconds
4 2 30 1/0/1 60-120 Seconds
5 - - - -
6 3 20 1/0/1 60-120 Seconds
7 3 25 1/0/1 60-120 Seconds
8 3 30 1/0/1 60-120 Seconds

3. Dumbbell Bench Press

*Focus on adding weight each week
Week Sets Reps Tempo Rest
1 3 10 1/0/1 60-120 Seconds
2 3 10 1/0/1 60-120 Seconds
3 3 10 1/0/1 60-120 Seconds
4 3 10 1/0/1 60-120 Seconds
5 - - - -
6 3 12 1/0/1 60-120 Seconds
 7 3 12 1/0/1 60-120 Seconds
8 3 12 1/0/1 60-120 Seconds

4. Lat Pulldown
*Focus on adding weight each week
Week Sets Reps Tempo Rest
1 3 10 1/0/1 60-120 Seconds
2 3 10 1/0/1 60-120 Seconds
3 3 10 1/0/1 60-120 Seconds
4 3 10 1/0/1 60-120 Seconds
5 - - - -
6 3 12 1/0/1 60-120 Seconds
7 3 12 1/0/1 60-120 Seconds
8 3 12 1/0/1 60-120 Seconds
 Day 2

us on glute development, don't do exercises 3 and 4*

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Set 3
Name:

A) Glute Activation Circuit

1. Staggered-Stance Hip Thrust

Date Week Sets Reps/Leg Tempo

1 3 10 1/0/1
2 3 12 1/1/1
3 4 10 1/0/1
4 4 12 1/1/1
5 3 15 1/0/1
6 3 20 1/1/1
7 4 15 1/0/1
8 4 20 1/1/1

2. Glute-Focused Back Extensions

Week Sets Reps Tempo

1 3 12 1/1/1
2 3 12 1/2/1
3 4 12 1/1/1
4 4 12 1/2/1
5 4 10 1/1/2
6 4 12 1/1/2
7 4 15 1/1/1
8 4 20 1/1/1
 Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
60-120 Seconds
Day 3

Set 6

Set 6
Name:

1. Banded Sumo Side Walk

Date Week Sets Reps (Per Side)

1 2 12
2 2 12
3 2 15
4 2 15
5 3 12
6 3 12
7 3 15
8 3 15

2. Feet Elevated Glute Bridge

Week Sets Reps

1 2 12
2 2 12
3 3 12
4 3 12
5 3 15
6 3 15
7 3 20
8 3 20

3. Dumbbell Bench Press

*Focus on adding weight each week
Week Sets Reps
1 4 8
2 4 8
3 4 8
4 4 8
5 - -
 6 4 10
7 4 10
8 4 10

4. Barbell Bent Over Row

*Focus on adding weight each week
Week Sets Reps
1 4 8
2 4 8
3 4 8
4 4 8
5 - -
6 4 10
7 4 10
8 4 10
 Weight Used
Notes Rest Set 1 Set 2 Set 3
Keep thigh parallel or 60-120 Seconds
just above parallel with 60-120 Seconds
ground for entire walk 60-120 Seconds
60-120 Seconds
-
60-120 Seconds
60-120 Seconds
60-120 Seconds

Weight Used
Notes Rest Set 1 Set 2 Set 3
Squeeze Glutes at the 60-120 Seconds
top of every rep 60-120 Seconds
60-120 Seconds
60-120 Seconds
-
60-120 Seconds
60-120 Seconds
60-120 Seconds

Weight Used
Tempo Rest Set 1 Set 2 Set 3
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
- -
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds

Weight Used
Tempo Rest Set 1 Set 2 Set 3
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
- -
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
1/0/1 60-120 Seconds
Day 4

Set 4

Set 4

Set 4
Set 4
Name:

A) Glute Activation Circuit

1. Barbell RDL

Date Week Sets Reps Tempo

1 2 8 1/1/1
2 2 10 1/1/1
3 3 8 1/1/1
4 3 10 1/1/1
5 4 8 1/1/1
6 4 10 1/1/1
7 5 8 1/1/1
8 5 10 1/1/1

2. Hip Thrust

Week Sets Reps Tempo

1 2/1 15/15+ 1/0/1
2 2/1 15/15+ 1/1/1
3 2/1 15/15+ 1/1/2
4 2/1 15/15+ 1/2/1
5 3 6 1/0/1
6 3 8 1/0/1
7 4 6 1/0/1
8 4 8 1/0/1

3. Leg Press

Week Sets Reps Tempo

1 4 12 1/0/1
2 4 15 1/0/1
3 4 12 1/0/1
4 4 15 1/0/1
5 2 8 1/0/1
6 2 10 1/0/1
 7 3 8 1/0/1
8 3 10 1/0/1

4. A Cable Kickbacks

Week Sets Reps/Leg Tempo

1 2 20 1/1/1
2 2 25 1/1/1
3 3 20 1/1/1
4 3 25 1/1/1
5 3 12 1/1/1
6 3 15 1/1/1
7 4 12 1/1/1
8 4 15 1/1/1

4. B Deficit Dumbbell Reverse Lunge

Week Sets Reps/Leg Tempo

1 2 5 1/0/1
2 2 8 1/0/1
3 3 5 1/0/1
4 3 8 1/0/1
5 3 10 1/0/1
6 3 12 1/0/1
7 4 10 1/0/1
8 4 12 1/0/1

5. Goblet Squat
*Do with a band around knees if possible
Week Sets Reps Tempo
1 2 20 1/0/1
2 2 20 1/0/1
3 2 20 1/0/1
4 2 20 1/0/1
5 - - -
6 - - -
7 - - -
8 - - -
 Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
Superset
Superset
Superset
Superset
Superset
Superset
Superset
Superset

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes
1-3 Minutes

Weight Used
Rest Set 1 Set 2 Set 3 Set 4 Set 5
60 Seconds
60 Seconds
60 Seconds
60 Seconds
-
-
-
-
Day 5

Set 6

Set 6

Set 6
Set 6

Set 6

Set 6
 Glute Activation Circuit
Exercise Sets Reps Notes
Firehydrants 2 10/side
Donkey Kicks 2 10 Squeeze at top for 1 second
Lying Glute Bridge 2 15
Reverse Lunges 2 8 steps/side

*Perform as a circuit. Rest for 90 seconds after completing circuit, not between exercises.
ween exercises.