Farah's Glute Program
12-Week Lifted Glute Protocol · 70/30 Upper/Under
● Weeks 1–4 · Activation Phase
PHASE:
Wk 1–4 Activate
Wk 5–8 Overload
Wk 9–12 TUT
Day A · Glutes
Day C · Posterior
Day A — Glute Focus
Upper Glute Priority · 3 Upper + 1 Under + Band Burnout
Activation Phase · Weeks 1–4 Same movements every session. Focus is the mind-muscle connection — feel the glute contract, not just the movement happening.
Cardio First
🪜
Stair Stepper
15 min · moderate pace · before lifting
▶
Upper Glute Block · 3 Exercises
Hip Thrust — Glute Drive Machine
3 × 12 reps · rest 60–90 sec
50 lbs
● superset machine
Squeeze at the top for 1 full second. Drive through the heel, not the toe.
⬡
Dead Bug · 3 × 10 · between hip thrust sets
Bulgarian Split Squat
3 × 8 reps each leg · rest 60–90 sec
17.5 lbs ea
● superset dumbbells
Rear foot elevated. Front knee tracks over toes. Full depth.
⬡
Bicycle Crunches · 3 × 20 · between split squat sets
Cable Kickback
3 × 15 reps each leg · rest 60 sec
15 lbs
★ new here ● superset cable machine
Hinge slightly at the hip. Drive the heel back AND up — not just back. Squeeze hard at peak contraction.
⬡
Hollow Body Hold · 3 × 20 sec · between kickback sets
Under Glute Block · 1 Exercise
Goblet Squat — Kettlebell
3 × 10 reps · rest 60–90 sec
26 lb KB
kettlebell
Deep squat. Elbows inside knees at the bottom. Drive through heels on the way up — feel the glute on the drive.
Lateral Glute · Unlocks Week 5
Hip Abductor Machine
3 × 15 reps · rest 45 sec
—
unlocks week 5 abductor machine
Added in the Progressive Overload phase as your 4th upper glute movement.
Band Burnout Finisher
🔥 Burnout · 2 Sets · No Rest Between
Frog Pumps
× 20
Banded Donkey Kickback
× 15 ea leg
Band above knees · mat · this should burn
0 / 4 done
Day C — Posterior Chain
Under Glute + Hamstrings · Heavier. More hinge. More load.
Activation Phase · Weeks 1–4 Build the hinge pattern. RDL and Single-Leg RDL are your foundations. Hip thrust here goes heavier than Day A every time.
Cardio First
🪜
Stair Stepper
15 min · moderate pace · before lifting
▶
Hinge Primary · Under Glute + Hamstrings
Romanian Deadlift (RDL)
3 × 10 reps · rest 60–90 sec
40 lbs
● superset barbell or dumbbells
Push hips back, not down. Feel the stretch in the hamstrings — not your lower back. Hinge until you feel the pull, then drive.
⬡
Dead Bug · 3 × 10 · between RDL sets
Lying Leg Curl
3 × 12 reps · rest 60 sec
40 lbs
● superset machine
Full range. Don't let your hips rise off the pad. Controlled lowering — 2 full seconds down.
⬡
Plank · 3 × 30 sec · between leg curl sets
Single-Leg RDL
3 × 8 reps each leg · rest 60 sec
18 lbs ea
● superset dumbbells
Trail leg slightly bent behind. Hinge — don't squat. Eyes down. Control the balance. One-hand KB variation coming when form is locked.
⬡
Hollow Hold · 3 × 20 sec · between SL-RDL sets
Upper Glute Anchor · Heavier Than Day A
Hip Thrust — Glute Drive Machine
3 × 10 reps · rest 60–90 sec · heavier than Day A
55 lbs
↑ overload ● superset machine
↑ Day C always beats Day A. Day A is 50 lbs → this is 55. Drive through the heel hard. Full hip extension at the top.
⬡
Bicycle Crunches · 3 × 20 · between hip thrust sets
Under Glute · Step-Ups + Kickback
Glute Step-Ups — High Box
3 × 10 reps each leg · rest 60 sec · drive through heel
10 lbs ea
★ new here dumbbells
Drive through the heel of the elevated foot. Do NOT push off the back foot. Full hip extension at the top. Both hands, high block.
Cable Kickback
3 × 15 reps each leg · rest 45 sec
15 lbs
cable machine
Slight hip hinge. Heel up and back. Squeeze at peak. Same as Day A — reinforce the pattern.
Band Burnout Finisher
🔥 Burnout · 2 Sets · No Rest Between
Banded Glute Bridge
× 20
SL Hip Thrust — Bodyweight
× 12 ea leg
Band above knees · floor · drive for the pump
0 / 6 done
15:00
Stair Stepper