This program is meticulously designed for individuals targeting muscle growth and definition in the **glutes and shoulders** without adding excessive bulk. It employs a strategic 7-day split, ensuring every major muscle group is targeted while prioritizing recovery through dedicated low-intensity sessions.

By leveraging specific repetition ranges and **Progressive Overload** strategies, you will achieve muscle hypertrophy for a sculpted aesthetic, enhance overall functional strength, and minimize the risk of injury. Be prepared for demanding sessions—each workout is structured to last approximately 90 minutes—but the results in definition and strength will justify the time commitment.

📊 Program Overview & Prerequisites

Main Goal Build Muscle (Hypertrophy and Definition)
Target Muscle Groups Glutes (Maximal Focus) & Shoulders (Defining Focus)
Training Level Intermediate (Not Recommended for True Beginners)
Program Duration 6 Weeks (Extendable)
Days Per Week 7 (5 Lifting, 1 Full Body, 1 Mobility/Recovery)
Time Per Workout ~90 minutes
Equipment Required Barbell, Dumbbells, Cables, EZ Bar, Machines, Bodyweight
Recommended Supplements Whey Protein, Creatine Monohydrate, Multivitamin

🧠 Repetition Strategy: Definition vs. Hypertrophy

This program utilizes two distinct rep ranges to achieve specific physiological and aesthetic goals:

8-12 Rep Range (Strength & Hypertrophy Focus)

This is the “sweet spot” for combining significant muscle growth (hypertrophy) with functional strength gains. You should aim for intensity on the final sets:

  • **Progression:** Implement a reverse pyramid scheme: Start with moderate weight for 12 reps (first set), add weight for 10 reps (second set), and use the heaviest weight possible for the final 8 reps.
  • **Intensity:** You should push to **muscular failure** on the last set (the point where another rep is impossible with good form). If you hit 10 or more reps on the final set, increase the weight for that exercise next time.

10-15 Rep Range (Muscular Endurance & Toning)

This range positions itself between hypertrophy and pure endurance, focusing on increasing the muscular endurance capacity of the fibers. This promotes the “toned” or sculpted look without excessive bulk gain.

  • **Goal:** Build muscle endurance and accumulate volume (Time Under Tension).
  • **Intensity:** Train close to failure but **do not push to failure**. Maintain impeccable form throughout.
Rest Period: Maintain a strict rest interval of **60–90 seconds** between all working sets to optimize hormone response and manage fatigue across the 90-minute session.

📅 Training Schedule (7-Day Split)

The program follows an alternating Upper/Lower split, maximizing recovery for the primary muscle groups. Days 6 and 7 are designated lower-intensity recovery and mobilization sessions.

Day Focus Intensity Duration
Day 1 Lower Body (Heavy Glutes) High ~90 min
Day 2 Upper Body (Shoulder Definition) Moderate-High ~90 min
Day 3 Lower Body (Heavy Glutes) High ~90 min
Day 4 Upper Body (Shoulder Definition) Moderate-High ~90 min
Day 5 Lower Body (Heavy Glutes) High ~90 min
Day 6 Full Body (Volume/Conditioning) Low-Moderate ~60 min
Day 7 Mobility/Recovery Very Low ~60 min
Program Adjustment: If a scheduled rest day is required, skip Day 7 (Mobility). For a mandatory full day off every week, combine Days 6 (Full Body) and 7 (Mobility) into one slightly longer recovery session.

🏋️ The Workouts: Detailed Exercise Protocol

Always perform an individualized **warm-up** before starting the working sets. This should include 5-10 minutes of light cardio, dynamic stretching, and 1–2 ramp-up sets (light weight) for the first compound exercise of the day.

Reps for unilateral exercises (e.g., Split Squats, Cable Kickbacks) are per side (e.g., 3 sets of 8-12 reps per leg).

Days 1, 3, 5: Lower Body (Glute Hypertrophy Focus)

Exercise Sets Reps (Progression Scheme) Focus
Sumo Deadlift 3 12, 10, 8 Gluteus Maximus, Adductors, Hamstrings (Heavy Hinge)
Bulgarian Split Squats 3 12, 10, 8 (each leg) Quads, Glutes (Unilateral Strength)
Barbell Hip Thrust 3 12, 10, 8 Gluteus Maximus (Peak Contraction)
Glute Cable Kickback 3 12, 10, 8 (each leg) Glute Isolation (Maximal Activation)
Leg Press 3 12, 10, 8 Quads, Glutes (Systemic Load)
Seated Leg Curl 3 12, 10, 8 Hamstrings (Isolation)
A1. Hip Abduction Machine 3 12, 10, 8 Gluteus Medius/Minimus (Outer Thigh)
A2. Hip Adduction Machine 3 12, 10, 8 Inner Thigh (Adductors)
Seated Calf Raise 3 12, 10, 8 Calves (Soleus)

Days 2, 4: Upper Body (Shoulder Definition Focus)

Exercise Sets Reps (Endurance Scheme) Focus
Seated Dumbbell Press 3 15, 12, 10 Shoulders (Deltoids)
Seated Lateral Raise 3 15, 12, 10 Medial Deltoid (Width)
Reverse Pec-Deck 3 15, 12, 10 Rear Deltoid (Posture/Rounding)
Seated Row 3 15, 12, 10 Back Thickness (Rhomboids/Traps)
Lat Pull Down 3 15, 12, 10 Back Width (Lats)
Incline Dumbbell Bench Press 3 15, 12, 10 Upper Chest (Clavicular Head)
Cable Crossover 3 15, 12, 10 Chest Inner/Lower (Adduction)
Preacher Curl 2 15 Biceps (Peak/Isolation)
Triceps Push Down 2 15 Triceps (Isolation)

Day 6: Full Body (Conditioning & Active Recovery)

Lower intensity, higher volume focus. Use moderate weight only. Rest 60 seconds.

Exercise Sets Reps Focus
Sumo Squat 2 12, 10 Glutes, Adductors
Romanian Deadlift (RDL) 2 12, 10 Hamstrings, Glutes
Walking Lunge 2 12, 10 (each leg) Quads, Glutes (Unilateral)
Lying Leg Raise 2 12, 10 Core (Lower Abs)
Weighted Crunch 2 12, 10 Core (Rectus Abdominis)
Dumbbell Pullover 2 12, 10 Lats, Chest Expansion
Upright Row 2 12, 10 Shoulders (Traps/Delts)
Dumbbell Bench Press 2 12, 10 Chest
Cable Curl 2 15 Biceps
Overhead Triceps Extension 2 15 Triceps

Day 7: Mobility/Recovery Workout

This session is crucial for maintaining joint health, improving range of motion, and flushing metabolic waste. Perform each exercise for the prescribed time/reps, moving smoothly from one to the next.

Exercise Sets Duration/Reps Focus
World’s Greatest Stretch 2 30 sec hold (each side) Full Body, Hip Flexors, Thoracic Spine
Squat to Stand 2 30 sec continuous Ankle & Hip Mobility
90/90 Hip Crossover 2 5–10 reps (each side) Hip Internal/External Rotation
Leg Swings (Front/Back & Side/Side) 2 15 reps (each leg) Dynamic Hip Warm-up
Prone Quad Stretch 2 30 sec hold (each leg) Quadriceps, Hip Flexors
Superman 2 30 sec hold Spinal Extensors, Glutes
Dead Bug 2 30 sec hold Core Stability, Anti-Extension
Plank 2 60–90 sec hold Core Endurance
Side Plank 2 60–90 sec hold (each side) Obliques, Lateral Stability
Push Up (Light) 2 10–12 reps Shoulder/Chest Circulation
Arm Circles (Clockwise & Counter Clockwise) 2 30 sec each direction Shoulder Joint Mobility

❓ Frequently Asked Questions (FAQ)

  • **Prerequisites:** This high-volume, 7-day schedule is **not recommended for true beginners**. You should have 3–6 months of consistent lifting experience before starting this program.
  • **Cardio Integration:** 2–3 sessions of 20 minutes of **Zone 2 Cardio** per week is beneficial for recovery and cardiovascular health. Perform cardio *after* weight training or on separate rest days to avoid performance interference. Consider using a Stepmill or incline treadmill to maximize glute activation during cardio.
  • **Fat Loss:** This program supports fat loss by building muscle (which boosts metabolism), but true fat loss requires a **sustained calorie deficit** achieved through nutrition.
  • **Substitutions:** You may substitute exercises for medical reasons or equipment limitations. Choose a replacement that targets the same muscle group and follows the same rep scheme (e.g., swapping Leg Press for Hack Squat).
  • **Duration:** The plan can be run for longer than 6 weeks, provided you are still seeing consistent progress (via photos and strength gains). After results plateau, switch to a program with a different structure (e.g., lower frequency/higher intensity).