Free 1-Week Glute Builder
Squat-led glute program with three focused leg days and a stair finisher.
Adds the plan to My Library so you can check off each day as you train.
Goal
Build round, strong glutes
Duration
1 Week
Frequency
6 days/wk
Level
Intermediate
Free sample
FreeFree
Weeks 1 & 2 of the full program, included free, with video for every exercise.
- 1 Week of programming
- 6× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Workout Summary
Free 1-Week Glute Builder
Three glute-priority leg days (squat, hip thrust, glute pump) drive the whole week. Two shorter upper-body days keep the body balanced without stealing recovery. Every leg day ends on the stair machine, and the weekend is a light core + walk session.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Women
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
1 Week · Progression
Progression
This single week is the on-ramp. Every glute main lift stays @ RPE 7 (3 reps in reserve) so you can groove the pattern and squeeze hard at the top. Stop every set 2–3 reps shy of failure. If any main lift feels ≥ RPE 9, hold the same load next time. The full 8-week glute specialization runs the full 3-week wave (RPE 7 → 8 → 9) with a Week 4 deload.
Weekly progression timeline
RPE + deload ladder for every main lift
1-week on-ramp. One week at RPE 7 to groove the pattern and squeeze hard at the top. No deload needed on a 1-week block — the full 8-week specialization runs the deload wave.
| Main lift | Week 1 |
|---|---|
Barbell Back Squat 4 × 8 | RPE 7 groove · 3 reps in reserve |
Barbell Glute Hip Thrusts on Bench 4 × 8 | RPE 7 2-sec squeeze at top |
Barbell Glute Hip Thrusts (pump) 4 × 12 | RPE 7 3-sec eccentric |
Weight suggestion helper
Log last week's weight + RPE → next-week load
Uses ~3% load change per RPE point, rounds to the nearest 2.5 kg / 5 lb plate. Saved on this device.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondaySquat Day (Machines) + Stair Finisher
- TuesdayBack + Biceps + Core (short)
- WednesdayGlute-Focused Leg Day (Hip Thrust)
- ThursdayChest + Shoulders + Triceps (short)
- FridayGlute Pump Day + Stair Finisher
- SaturdayCore + Stair Climber
- SundayOptional Walk · keep it easy (Zone 1, nasal-breath pace)
Workouts
Free 1-Week Glute Builder
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview
Week 1 · Day 1
Squat Day (Machines) + Stair Finisher
Main squat + quad/glute machines
- Band activation
Sets
2
Reps
15/side
Rest
30 sec
- Main lift
Sets
4
Reps
8 · see weekly plan
Rest
2-3 min
- Accessories
Sets
3
Reps
10
Rest
2 min
Sets
3
Reps
10/leg
Rest
90 sec
Sets
3
Reps
15/side (pause 1 sec at top)
Rest
60 sec
Sets
3
Reps
20/side (low, deep)
Rest
45 sec
- Finisher
Sets
Beginner 1 · Advanced 2
Reps
Beginner 10 min steady (level 5-7) · Advanced 15 min (level 8-10, no rails)
Rest
2 min between
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 15/side | 30 sec |
| Main lift | |||
| Barbell Back Squat | 4 | 8 · see weekly plan | 2-3 min |
| Accessories | |||
| Smith Machine Squats | 3 | 10 | 2 min |
| Dumbbell Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Glute Kickbacks on Machine | 3 | 15/side (pause 1 sec at top) | 60 sec |
| Banded Side Steps | 3 | 20/side (low, deep) | 45 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 10 min steady (level 5-7) · Advanced 15 min (level 8-10, no rails) | 2 min between |
Week 1 · Day 2
Back + Biceps + Core (short)
Quick pull day - in and out
- Main pull
Sets
4
Reps
10
Rest
90 sec
Sets
3
Reps
10
Rest
90 sec
- Accessories
Sets
3
Reps
10/side
Rest
45 sec
Sets
3
Reps
15
Rest
45 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main pull | |||
| Lat Pulldown Wide Grip | 4 | 10 | 90 sec |
| Seated Cable Row | 3 | 10 | 90 sec |
| Accessories | |||
| Dumbbell Hammer Curls | 3 | 10/side | 45 sec |
| Butterfly Sit Ups | 3 | 15 | 45 sec |
Week 1 · Day 3
Glute-Focused Leg Day (Hip Thrust)
Posterior chain + hinge
- Band activation
Sets
2
Reps
15/side
Rest
30 sec
- Main lift
Sets
4
Reps
8 · see weekly plan (2-sec squeeze at top)
Rest
2-3 min
- Accessories
Sets
4
Reps
10
Rest
2 min
Sets
3
Reps
10/leg
Rest
60 sec
Sets
3
Reps
12/side
Rest
45 sec
Sets
3
Reps
15/side
Rest
45 sec
- Finisher
Sets
Beginner 1 · Advanced 2
Reps
Beginner 8 min easy (level 4-6) · Advanced 12 min (level 7-9)
Rest
2 min between
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 15/side | 30 sec |
| Main lift | |||
| Barbell Glute Hip Thrusts on Bench | 4 | 8 · see weekly plan (2-sec squeeze at top) | 2-3 min |
| Accessories | |||
| Romanian Deadlift | 4 | 10 | 2 min |
| Single Leg Body Weight Glute Hip Thrusts | 3 | 10/leg | 60 sec |
| Glute Kickbacks on Machine | 3 | 12/side | 45 sec |
| Banded Side Steps | 3 | 15/side | 45 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 8 min easy (level 4-6) · Advanced 12 min (level 7-9) | 2 min between |
Week 1 · Day 4
Chest + Shoulders + Triceps (short)
Quick upper push
- Main press
Sets
4
Reps
8
Rest
2 min
- Accessories
Sets
3
Reps
10
Rest
90 sec
Sets
3
Reps
12
Rest
60 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main press | |||
| Barbell Bench Press | 4 | 8 | 2 min |
| Accessories | |||
| Seated Dumbbell Shoulder Press | 3 | 10 | 90 sec |
| Bench Tricep Dips | 3 | 12 | 60 sec |
Week 1 · Day 5
Glute Pump Day + Stair Finisher
High-volume glute isolation
- Band activation
Sets
3
Reps
20/side
Rest
30 sec
- Main lift
Sets
4
Reps
12 · see weekly plan (slow 3-sec eccentric)
Rest
90 sec
- Accessories
Sets
3
Reps
10/leg (long stride)
Rest
75 sec
Sets
3
Reps
12/leg (deep, push through heel)
Rest
60 sec
Sets
4
Reps
15/side
Rest
45 sec
Sets
3
Reps
20 (squeeze glutes hard)
Rest
45 sec
Sets
3
Reps
20/side (burnout)
Rest
30 sec
- Finisher
Sets
Beginner 1 · Advanced 2
Reps
Beginner 12 min steady (level 5-7) · Advanced 15-20 min intervals (2 min steady / 1 min side steps, level 8-10)
Rest
2 min between
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 3 | 20/side | 30 sec |
| Main lift | |||
| Barbell Glute Hip Thrusts | 4 | 12 · see weekly plan (slow 3-sec eccentric) | 90 sec |
| Accessories | |||
| Smith Machine Reverse Lunge | 3 | 10/leg (long stride) | 75 sec |
| Single Leg Body Weight Step Ups | 3 | 12/leg (deep, push through heel) | 60 sec |
| Glute Kickbacks on Machine | 4 | 15/side | 45 sec |
| Body Weight Glute Hip Thrusts | 3 | 20 (squeeze glutes hard) | 45 sec |
| Banded Side Steps | 3 | 20/side (burnout) | 30 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 12 min steady (level 5-7) · Advanced 15-20 min intervals (2 min steady / 1 min side steps, level 8-10) | 2 min between |
Week 1 · Day 6
Core + Stair Climber
Midline + easy conditioning
- Core circuit
Sets
3
Reps
45 sec
Rest
45 sec
Sets
3
Reps
30 sec/side
Rest
30 sec
Sets
3
Reps
12
Rest
45 sec
- Finisher
Sets
Beginner 1 · Advanced 2
Reps
Beginner 15 min Zone 2 (level 4-6, conversational) · Advanced 25 min Zone 2 (level 6-8)
Rest
2 min between
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Core circuit | |||
| Plank | 3 | 45 sec | 45 sec |
| Side Plank | 3 | 30 sec/side | 30 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
| Finisher | |||
| Stair Climber | Beginner 1 · Advanced 2 | Beginner 15 min Zone 2 (level 4-6, conversational) · Advanced 25 min Zone 2 (level 6-8) | 2 min between |
Week 1 · Day 7
Optional Walk
Recovery + steps
Sets
1
Reps
30-45 min at 5-8% incline, easy pace
Rest
-
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Incline Walking | 1 | 30-45 min at 5-8% incline, easy pace | - |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx, videos, logging, deload triggers and PR alerts.