This is the Glute & Hamstrings workout from the Glute Builder plan. It trains Glutes and Hamstrings across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Barbell Hip Thrust while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Hip Thrust | 4 × 8 |
 Romanian Deadlift | 4 × 8 |
 Cable Pull Through | 3 × 10 |
 Glute Kickback Machine | 3 × 10 |
 Leg Curl | 3 × 12 |
 Barbell Glute Bridge | 3 × 10 |
