Glute & Upper Body Split
Build stronger glutes and a defined upper body — 4 days per week
Program Overview
Most women's programs ignore the upper body. This one doesn't. Two days hit glutes hard — heavy hip thrusts, RDLs, and Bulgarians. Two days build your shoulders, back, and arms with pressing and pulling compounds. After 10 weeks you get rounder glutes and a more balanced, athletic look top to bottom.
- Equal attention to glutes and upper body — no muscle left behind
- Heavy glute day + volume glute day = strength and shape
- Push/pull upper split prevents shoulder overuse
- Cable work on glute days targets the mind-muscle connection
- You want glutes AND a defined upper body
- You can commit to 4 sessions per week
- You have 6+ months of consistent training
- You have access to a barbell, dumbbells, and cables
This Program is NOT For You If
- You can only train 3 days per week — try 12-Week Glute Growth instead
- You want a glutes-only program — 12-Week Glute Growth is a better fit
- You are a beginner with less than 6 months of training — start with Glute Beginner
- You do not have access to cables (upper body days need cable rows and tricep pushdowns)
What Results Can You Expect?
With consistent training (4 sessions/week) and adequate nutrition, here is a realistic timeline:
Movement patterns click. Your upper and lower body start feeling more balanced during warm-ups. Hip thrust form tightens up. Overhead press goes from wobbly to stable. Expect weight increases of 5-10 lb (2.5-5 kg) on compounds as technique sharpens.
Glute shape changes are visible. Pressing strength jumps 10-15% from Week 1. Shirts fit tighter around your shoulders and back. Hip thrust working weight climbs 11-22 lb (5-10 kg) above your starting point.
Clear muscle definition in shoulders, back, and arms. Glute size is measurable — tape measure gains of 0.5-1 in (1-3 cm). Hip thrust up 22-33 lb (10-15 kg) from start. Bench and OHP feel completely natural.
Equipment Needed
- Barbell + plates (hip thrusts, RDL, bench press, OHP)
- Dumbbells (Bulgarian split squats, lateral raises, curls)
- Cable machine (kickbacks, rows, tricep pushdowns)
- Flat bench (hip thrusts, bench press, Bulgarian split squats)
- Hip thrust pad or thick bar pad
- Lat pulldown machine (cable row alternative works)
- Resistance band (warm-up activation)
Weekly Schedule
Warm-Up Protocol (Before Every Session)
Always warm up before training to prepare joints and activate target muscles:
| Exercise | Duration / Reps |
|---|---|
| Banded Glute Bridge (glute days) / Band Pull-Apart (upper days) | 2 × 15 |
| Hip Circles (on all fours) | 10 each direction |
| Cat-Cow Stretch | 8 reps |
| Bodyweight Squat (glute days) / Push-Up (upper days) | 10 reps |
| Shoulder Dislocations with Band (upper days only) | 10 reps |
Workout Days
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 8-10 | 120s |
| Romanian Deadlift | 3 | 10 | 90s |
| Cable Kickback | 3 | 12 each | 60s |
| Lying Hamstring Curl | 3 | 12 | 60s |
| Glute Bridge March | 3 | 20 | 45s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8 | 120s |
| Overhead Press (Barbell or Dumbbell) | 3 | 10 | 90s |
| Dumbbell Lateral Raise | 3 | 15 | 45s |
| Cable Tricep Pushdown | 3 | 12 | 60s |
| Overhead Tricep Extension | 2 | 15 | 45s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 10-12 | 120s |
| Bulgarian Split Squat | 3 | 12 each | 60s |
| Hip Thrust (lighter, pause at top) | 3 | 12 | 90s |
| Walking Lunges | 3 | 20 steps | 60s |
| Banded Side-Lying Hip Abduction | 3 | 15 each | 45s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 8 | 90s |
| Lat Pulldown | 3 | 10 | 90s |
| Seated Cable Row | 3 | 12 | 60s |
| Dumbbell Bicep Curl | 3 | 12 | 60s |
| Hammer Curl | 2 | 15 | 45s |
Progression Scheme
Double progression: hit the top of the rep range for all sets, then add weight.
Establish working weights on every exercise. Focus on form and full range of motion. Add weight only when you hit the top of the rep range with clean technique on all sets.
Add 5 lb (2.5 kg) to barbell compounds when you complete all sets at the top rep range. Add 2-4 lb (1-2 kg) to dumbbell movements. Expect 1-2 increases per exercise over this block.
Push for personal records on hip thrust, bench press, and barbell row. Week 10: test your 8RM on hip thrust and bench — compare to Week 1. Expect 10-15% jumps on upper body lifts and 15-20% on hip thrusts.
Training Notes
Keep the rest day between your two glute days. Back-to-back glute sessions reduce recovery and limit strength gains on Day 4.
Log your upper body and glute lifts in separate sections of your training log. Comparing bench progress to hip thrust progress will keep you motivated on both halves.
Common Mistakes
The whole point of this program is balance. Skipping push or pull days turns it into a regular glute program — and you already have better options for that. Show up for all 4 days or pick a 3-day program instead.
Women underload pressing and pulling movements more than any other lifts. If you can do 10 reps easily, the weight is too light. The last 2 reps of each set should be hard. Push yourself.
Progressive overload drives results. If you use the same 33 lb (15 kg) dumbbells for Bulgarian split squats from Week 1 to Week 10, nothing changes. Add 2-4 lb (1-2 kg) every 2-3 weeks at minimum.
Cable kickbacks and cable rows work best with controlled 2-second eccentrics. Swinging the weight kills tension on the target muscle. Slow it down, feel it contract, hold the peak for 1 second.
Frequently Asked Questions
Can I rearrange the training days?
Yes. Keep at least one rest day between same-category sessions. Monday/Tuesday/Thursday/Friday works. So does Tuesday/Wednesday/Friday/Saturday. Just don't stack both glute days back-to-back.
I can only train 3 days per week. Can I still do this?
Not ideal. This program needs 4 sessions to balance glute and upper body volume. If you can only train 3 days, the 12-Week Glute Growth or Full Body Strength programs are better fits.
Will the upper body days make me look bulky?
No. Women produce roughly 15-20x less testosterone than men. The upper body days build defined shoulders, a tighter back, and toned arms. You will look athletic, not bulky.
How heavy should I go on hip thrusts?
Start with a weight you control for 10 clean reps with a 2-second hold at the top. For most intermediate women, that is 110-176 lb (50-80 kg). Add 5 lb (2.5 kg) when you hit the top of the rep range for all sets.
What should I eat on this program?
Eat at maintenance or a slight surplus (100-200 kcal above TDEE). Protein: 1.6-2.0 g per kg (0.7-0.9 g per lb) bodyweight. If you are in a deficit, expect slower upper body progress.
What comes after the 10 weeks?
Take a deload week, then repeat with heavier starting weights. Your round-2 Week 1 weights should match your round-1 Week 7-8 weights. Most women see the best visual changes in the second cycle.
Start Your Glute & Upper Body Split
4 days per week. Glutes and upper body. 10 weeks of structured progression.
Prepare for This Program
Get your numbers dialed in before you start.