Strength Training – Glutes and Posterior Chain

About the plan

12-week strength training plan centered on the hips and the posterior chain — glutes, hamstrings, lower back and core — with two days dedicated to the hips, one upper-body day and one posterior chain and core day. The exercise selection follows what biomechanics shows about the glutes: they produce maximal force with the hip extended, not flexed, which puts the hip thrust and the bridge ahead of the squat as the main exercise for the group. That is why Monday opens with the barbell hip thrust and the squat comes after, and Friday works the heavy hinge in the deadlift and the good morning. The two hip days use different stimuli: high load in eight to twelve reps on Monday and unilateral volume in fifteen to twenty-five reps on Thursday. The upper-body day exists so the plan doesn't become unbalanced and takes up a short session. Progression is by volume landmarks rising from three to five sets per exercise with deloads in weeks 4 and 8, and the load goes up whenever the rep range is exceeded on all sets. It is the only plan in the catalog with this focus.