Strength Training – Bodyweight Glutes

About the plan

10-week plan focused on the glutes and posterior chain with no equipment at all — the no-gym version of the catalog's hip plan. The main exercises are the ones that put tension on the glutes with the hip extended: glute bridge, hip thrust with your back supported on the couch, lunge, Bulgarian split squat and abduction. Monday is the hip session with bilateral loading, Tuesday is full body so the plan doesn't become unbalanced, Thursday is entirely unilateral and Friday works the posterior chain and core. Since you can't add pounds, progression is by reps and by variation: work up within the prescribed range to the top on all sets and only then switch to a harder version — the bilateral bridge becomes single-leg, the lunge becomes a Bulgarian split squat and the bodyweight squat becomes a pistol squat. Volume rises from three to five sets per exercise with deloads in weeks 4 and 8 and an assessment in week 10. The only support needed is a couch or a bed for the hip thrust and a sturdy table for the row.