Free 2-Week Glute Builder
Squat-led glute program with three focused leg days and a stair finisher.
Goal
Build round, strong glutes
Duration
2 Weeks
Frequency
6 days/wk
Level
Intermediate
Free sample
GrátisGrátis
Weeks 1 & 2 of the full program - included free, with video for every exercise.
- 2 Weeks 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 2-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.
2 Weeks · Progression
Progression
Ramps consistently across the 2-week cycle: Week 1 · every glute main lift @ RPE 7 (3 reps in reserve — groove the pattern and set a squeeze at the top). Week 2 · same reps @ RPE 8 (2 reps in reserve). Add 2.5-5 kg to the Barbell Back Squat and Barbell Hip Thrust top set in Week 2 only if Week 1 finished clean. If any main lift felt ≥ RPE 9 in Week 1, hold the same load. This is the on-ramp — the 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
2-week on-ramp. Week 1 grooves the pattern at RPE 7, Week 2 adds load at RPE 8. No deload needed on a 2-week block — the full 8-week specialization runs the deload wave.
| Main lift | Week 1 | Week 2 |
|---|---|---|
Barbell Back Squat 4 × 8 | RPE 7 groove · 3 reps in reserve | RPE 8 +2.5-5 kg · 2 reps in reserve |
Barbell Glute Hip Thrusts on Bench 4 × 8 | RPE 7 2-sec squeeze at top | RPE 8 +2.5-5 kg · squeeze held |
Barbell Glute Hip Thrusts (pump) 4 × 12 | RPE 7 3-sec eccentric | RPE 8 same tempo · heavier |
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
- MondayWk 1 · Squat Day (Machines) + Stair Finisher
- TuesdayWk 1 · Back + Biceps + Core (short)
- WednesdayWk 1 · Glute-Focused Leg Day (Hip Thrust)
- ThursdayWk 1 · Chest + Shoulders + Triceps (short)
- FridayWk 1 · Glute Pump Day + Stair Finisher
- SaturdayWk 1 · Core + Stair Climber
- SundayWk 1 · Optional Walk · keep it easy (Zone 1, nasal-breath pace)
- MondayWk 2 · Squat Day (Machines) + Stair Finisher (Heavier · lower reps)
- TuesdayWk 2 · Back + Biceps + Core (short) (Volume push · +reps)
- WednesdayWk 2 · Glute-Focused Leg Day (Hip Thrust) (Density · shorter rest)
- ThursdayWk 2 · Chest + Shoulders + Triceps (short) (+1 set progression)
- FridayWk 2 · Glute Pump Day + Stair Finisher (Tempo finisher)
- SaturdayWk 2 · Core + Stair Climber (Heavier · lower reps)
- SundayWk 2 · Optional Walk (Volume push · +reps) · keep it easy (Zone 1, nasal-breath pace)
Workouts
Free 2-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.
All 2 weeks unlocked · Day-by-day schedule below
2-week plan
Week 1 · Day 1
Squat Day (Machines) + Stair Finisher
Main squat + quad/glute machines
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 15/side | 30 sec |
| Main lift | |||
| Barbell Back Squat | 4 | 8 · Wk1 @ RPE 7 → Wk2 @ RPE 8 (+2.5-5 kg if clean) | 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 sets |
Week 1 · Day 2
Back + Biceps + Core (short)
Quick pull day - in and out
| 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 |
| Plank | 3 | 45 sec | 45 sec |
Week 1 · Day 3
Glute-Focused Leg Day (Hip Thrust)
Posterior chain + hinge
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 2 | 15/side | 30 sec |
| Main lift | |||
| Barbell Glute Hip Thrusts on Bench | 4 | 8 · Wk1 @ RPE 7 → Wk2 @ RPE 8 (2-sec squeeze at top, +2.5-5 kg if clean) | 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 sets |
Week 1 · Day 4
Chest + Shoulders + Triceps (short)
Quick upper push
| 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
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band activation | |||
| Banded Side Steps | 3 | 20/side | 30 sec |
| Main lift | |||
| Barbell Glute Hip Thrusts | 4 | 12 · Wk1 @ RPE 7 → Wk2 @ RPE 8 (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 sets |
Week 1 · Day 6
Core + Stair Climber
Midline + easy conditioning
| 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 sets |
Week 1 · Day 7
Optional Walk
Recovery + steps
| 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.