Lower body, glutes first
by openGym
An upper and lower split where the lower days start with hip thrusts and hinges. Four days, with enough upper work to keep things even.
- Days a week
- 4
- Per session
- 55 min
- Level
- Intermediate
- Goal
- Muscle
- Split
- Upper / lower
- Sets a week
- 61
The week
- Monday: Lower A
- Tuesday: Upper A
- Wednesday: Rest
- Thursday: Lower B
- Friday: Upper B
- Saturday: Rest
- Sunday: Rest
The 4 sessions
Lower A
-
Barbell hip thrust
4 × 10 repsrest 2:00
-
Barbell romanian deadlift
3 × 10 repsrest 2:00
-
Dumbbell bulgarian split squat
3 × 10 repsrest 1:30
Each leg.
-
Barbell glute bridge
3 × 12 repsrest 1:00
-
Lever standing calf raise
3 × 15 repsrest 45 s
Upper A
-
Dumbbell bench press
3 × 10 repsrest 1:30
-
Cable lat pulldown full range of motion
3 × 10 repsrest 1:30
-
Dumbbell standing overhead press
3 × 10 repsrest 1:30
-
Cable rope seated row
3 × 12 repsrest 1:00
-
Dumbbell lateral raise
3 × 15 repsrest 45 s
Lower B
-
Barbell full squat
3 × 8 repsrest 2:30
-
Dumbbell step-up
3 × 10 repsrest 1:30
Each leg.
-
Barbell one leg hip thrust
3 × 10 repsrest 1:30
Each leg.
-
Lever lying leg curl
3 × 12 repsrest 1:00
-
Side bridge hip abduction (star)
3 × 12 repsrest 45 s
Upper B
-
Dumbbell incline bench press
3 × 10 repsrest 1:30
-
Dumbbell bent over row
3 × 10 repsrest 1:30
-
Cable standing face pull
3 × 15 repsrest 45 s
-
Dumbbell hammer curl
3 × 12 repsrest 45 s
-
Cable triceps pushdown (v-bar)
3 × 12 repsrest 45 s
Where the work goes
61 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.
What you need
- Bench
- Dumbbells
- Barbell
- Cable
- Machines
Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.