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Jeff Nippard s Glute Hypertrophy Program
Coventry University
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PROGRAM
JEFF NIPPARD
|
@JEFFNIPPARD
GLUTE HYPERTROPHY
TABLE OF CONTENTS
- JEFF NIPPARD GLUTE HYPERTROPHY PROGRAM
- KEY TERMS
- FAQS
- GLUTE HYPERTROPHY PROGRAM
- WARM UP
- PROGRAM VARIABLES
- EXERCISE SELECTION
- REFERENCES
- DISCLAIMER
JEFF NIPPARD GLUTE HYPERTROPHY PROGRAM 4
DB: DUMBBELL
LSRPE: LAST SET RPE
AMRAP: AS MANY REPS AS POSSIBLE
PROGRESSIVE OVERLOAD: THE GRADUAL INCREASE OF STRESS PLACED UPON THE BODY
DURING EXERCISE TRAINING
ROM: RANGE OF MOTION
RPE: RATE OF PERCEIVED EXERTION
TEMPO: THE SPEED AT WHICH THE LIFT OCCURS.
KEY TERMS
JEFF NIPPARD GLUTE HYPERTROPHY PROGRAM 5
1. What if I am still sore? Should I train or take another rest day?
A: Training sore is fine unless it puts you at an increased risk of injury. If you’re having a difficult time getting into
position or completing a full ROM due to pain, do not train. Otherwise, still train but be sure to perform a slightly
longer warm up for each exercise and use slightly lighter weights. Use your own discretion to avoid injury but
training sore will not impair gains in and of itself.
2. What if I don’t have resistance bands?
A: They’re important! You should buy a pair – they are readily available at exercise equipment stores and on
Amazon. This is a good place to start, and you can add more to your repertoire from here of varying resistances.
elitefts/sling-shot-hip-circle.html
3. What if I can’t do squats?
A: Do hack squats or machine V-squats instead with the same set/rep scheme. If those are also an issue you can
do a split squat, or as a final alternative, the leg press.
4. If the RPE increases across sets, should I drop the weight back?
A: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPE
for each set.
5. Why such little exercise variation from week to week?
A: Changing exercises from week to week is more likely to flatten out the progression curve. They do change
slightly week to week and quite a lot from Block 1 to Block 2, but the bulk of the program maintains the same
exercise selection. This is to ensure progression by adding volume incrementally to these specific movements.
6. What is the LSRPE column for?
A: The idea here is to reflect on your last set and ask yourself how many more reps you think you could have
gotten. It is a useful way to account for how hard you’re working on the final set and how well it matches the
target RPE.
FAQS
GLUTE HYPERTROPHY
PROGRAM
1
WEEK
DAY 2
LOWER BODY (STRENGTH) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 3 5 75-80% 8 3 DRIVE THROUGH HEELS, KEEP KNEES OUT IN DIRECTION OF TOES, WIDER STANCE, 15° FOOT FLARE
ROMANIAN DEADLIFT 3 6-8 8 1 SET HIPS BACK UNTIL STRETCH IS FELT IN HAMSTRINGS, THRUST HIPS FORWARD AND SQUEEZE GLUTES HARD AT THE TOP
A1. SEATED LEG CURL 3 12-15 8 0 FULL ROM, SHOULD FEEL STRETCH IN HAMSTRINGS ON ECCENTRIC
A2. SWISS BALL LEG CURL 3 12-15 9 1 KEEP GLUTES ELEVATED, THIGHS IN A "STRAIGHT LINE" WITH UPPER
BODY, CURL BALL IN TOWARD YOUR GLUTES
MACHINE HIP ABDUCTION (GLUTES
ELEVATED)
3 25-30 8 1 KEEP GLUTES 2-6 INCHES ELEVATED OFF THE SEAT, USE A FAST
TEMPO AND KEEP CONSTANT TENTION - NO REST BETWEEN REPS!
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, USING ROMAN CHAIR OR LYING -
CHALLENGE YOURSELF!
CRUNCH VARIATION (ABS) 2 12-15 8 1 CAN PERFORM USING A CABLE, WEIGHTED OR MACHINE - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WALKING LUNGE 3 20 7 1 20 TOTAL STRIDES, USE DUMBBELLS OR A BARBELL (LESS TRAP INVOLVEMENT WITH BARBELL)
CABLE GLUTE KICK BACK 3 15-20 - 8 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
LOWER BACK EXTENSION 3 15-20 - 8 1 SLIGHTLY ROUND LOWER BACK, 15° FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BANDED SIDE WALK 2 40 - 8 1 20 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
FROG PUMP 2 30-50 - 8 1 HARD GLUTE SQUEEZE AT THE TOP OF EACH REP, FASTER TEMPO, CHALLENGE YOURSELF FOR MORE REPS EACH WEEK!
UPPER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
SEATED DUMBBELL PRESS 3 10-12 8 2 KEEP SHOULDER BLADES RETRACTED, STOP RANGE OF MOTION ONCE ELBOWS REACH 90°
CLOSE GRIP LAT PULLDOWN 3 10-12 8 2 PULL THROUGH ELBOWS, THINK OF ARMS AS "CONNECTORS", TOUCH BAR TO CHEST
CLOSE GRIP SEATED CABLE ROW 3 12-15 8 1 DRIVE ELBOWS DOWN FOR LAT FOCUS OVER TRAP FOCUS, PULL TO STOMACH
LEAN AWAY CABLE LATERAL RAISE 3 12-15 8 1 PUT CABLE BETWEEN LEGS AND LEAN AWAY, DRIVE "OUT" WITH THE BACK OF YOUR HAND, NOT "UP" WITH YOUR TRAPS
REVERSE PEC DECK 4 15-20 8 1 EXPERIMENT WITH GRIP AND SEE HOW YOU "FEEL" REAR DELTS ENGAGE THE MOST, PUSH HANDLES "OUT", DON'T PULL "BACK"
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
DAY 1DAY 5
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BARBELL HIP THRUST 3 10-12 8 1 USE A WIDER STANCE, 15 FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BARBELL HIP THRUST (DROPSET) 1 15-20 8 1 REDUCE LOAD BY ~40-50%, PERFORM ANOTHER 15-20 REPS WITH CONSISTENT FORM
A1. CABLE PULLTHROUGH 3 10-12 8 0 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
A2. SINGLE LEG HIP THRUST 3 12-15 9 2 USE PRELOADED BARBELL OR HOLD A PLATE IN LAP, CONSTANT TENSION ON GLUTES
CABLE GLUTE KICK BACK 3 12-15 8 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
STANDING CALF RAISE 3 15-20 8 1 FEET POINTED STRAIGHT AHEAD, 1 SECOND PAUSE AT THE BOTTOM OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, ROMAN CHAIR OR LYING - CHALLENGE YOURSELF!
DAY 3
UPPER BODY + GLUTE (METABOLIC) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WIDE GRIP LAT PULLDOWN 3 8-10 8 1 LEAN BACK 30 , USE SLIGHT MOMENTUM, LAST SET TO FAILURE
1-ARM DUMBBELL ROW 3 10-12 8 1 PULL DUMBBELL "TO BACK POCKET", STRETCH ON LATS AT THE
BOTTOM
INCLINE DUMBBELL CHEST PRESS 3 10-12 8 1 45 INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
DUMBBELL RAISE COMPLEX 2 15+15+15 8 1 15 SIDE RAISES, 15 FRONT RAISES, 15 REAR DELT FLYES, NO REST =
1 SET
BANDED LATERAL RAISE 2 30 10 1 STAND IN THE MIDDLE OF A BAND AND PERFORM LATERAL RAISES,
FASTER TEMPO, CONSTANT TENSION ON DELTS
BANDED SQUAT BOUNCER 3 20-25 8 1 2/3 BOTTOM RANGE OF MOTION, BAND AROUND KNEES, CONSTANT
TENSION ON GLUTES
BANDED ABUDCTION (SEATED) 2 20-25 9 1 BAND AROUND KNEES, FOCUS ON DRIVING KNEES OUT, FEEL GLUTE
MEDIUS TO ENSURE ACTIVATION
DAY 4
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BLOCK 1 - ACCUMULATION
DAY 2
LOWER BODY (STRENGTH) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 3 6 75-80% 8 3 DRIVE THROUGH HEELS, KEEP KNEES OUT IN DIRECTION OF TOES, WIDER STANCE, 15° FOOT FLARE
ROMANIAN DEADLIFT 3 6-8 8 1 SET HIPS BACK UNTIL STRETCH IS FELT IN HAMSTRINGS, THRUST HIPS FORWARD AND SQUEEZE GLUTES HARD AT THE TOP
A1. SEATED LEG CURL 3 12-15 8 0 FULL ROM, SHOULD FEEL STRETCH IN HAMSTRINGS ON ECCENTRIC
A2. SWISS BALL LEG CURL 3 12-15 9 1 KEEP GLUTES ELEVATED, THIGHS IN A "STRAIGHT LINE" WITH UPPER
BODY, CURL BALL IN TOWARD YOUR GLUTES
MACHINE HIP ABDUCTION (GLUTES
ELEVATED)
3 25-30 8 1 KEEP GLUTES 2-6 INCHES ELEVATED OFF THE SEAT, USE A FAST
TEMPO AND KEEP CONSTANT TENTION - NO REST BETWEEN REPS!
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, USING ROMAN CHAIR OR LYING -
CHALLENGE YOURSELF!
CRUNCH VARIATION (ABS) 2 12-15 8 1 CAN PERFORM USING A CABLE, WEIGHTED OR MACHINE - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BARBELL HIP THRUST 3 8-10 8 1 HEAVIER WEIGHT THIS WEEK WITH NO DROPSET
A1. CABLE PULLTHROUGH 3 10-12 8 0 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO
FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
A2. SINGLE LEG HIP THRUST 3 12-15 9 2 USE PRELOADED BARBELL OR HOLD A PLATE IN LAP, CONSTANT
TENSION ON GLUTES
CABLE GLUTE KICK BACK 3 12-15 8 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD
ONTO UPRIGHT FOR SUPPORT
SEATED CALF RAISE 3 15-20 8 1 FEET POINTED STRAIGHT AHEAD, 1 SECOND PAUSE AT THE BOTTOM
OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, ROMAN CHAIR OR LYING - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WALKING LUNGE 3 20 7 1 20 TOTAL STRIDES, USE DUMBBELLS OR A BARBELL (LESS TRAP INVOLVEMENT WITH BARBELL)
CABLE PULLTHROUGH 3 15-20 - 8 1 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
LOWER BACK EXTENSION 3 15-20 - 8 1 SLIGHTLY ROUND LOWER BACK, 15 FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BANDED SIDE WALK 2 40 - 8 1 20 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
FROG PUMP 2 30-50 - 8 1 HARD GLUTE SQUEEZE AT THE TOP OF EACH REP, FASTER TEMPO, CHALLENGE YOURSELF FOR MORE REPS EACH WEEK!
UPPER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
STANDING DUMBBELL PRESS 3 10-12 8 2 KEEP SHOULDER BLADES RETRACTED, STOP RANGE OF MOTION ONCE ELBOWS REACH 90°
CLOSE GRIP LAT PULLDOWN 3 10-12 8 2 PULL THROUGH ELBOWS, THINK OF ARMS AS "CONNECTORS", TOUCH BAR TO CHEST
CLOSE GRIP SEATED CABLE ROW 3 12-15 8 1 DRIVE ELBOWS DOWN FOR LAT FOCUS OVER TRAP FOCUS, PULL TO STOMACH
LEAN AWAY DUMBBELL LATERAL RAISE 3 12-15 8 1 DRIVE "OUT" WITH THE BACK OF YOUR HAND, NOT "UP" WITH YOUR TRAPS
REVERSE CABLE FLYE 4 15-20 8 1 SET UP BETWEEN TWO CABLES OVERHEAD AND FLYE BACK USING REAR DELTS
DAY 1DAY 3DAY 5
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
UPPER BODY + GLUTE (METABOLIC) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WIDE GRIP LAT PULLDOWN 3 8-10 8 1 LEAN BACK 30 , USE SLIGHT MOMENTUM, LAST SET TO FAILURE
1-ARM DUMBBELL ROW 3 10-12 8 1 PULL DUMBBELL "TO BACK POCKET", STRETCH ON LATS AT THE
BOTTOM
INCLINE DUMBBELL FLYE 3 12-15 8 1 45 INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
DUMBBELL RAISE COMPLEX 2 15+15+15 8 1 15 SIDE RAISES, 15 FRONT RAISES, 15 REAR DELT FLYES, NO REST =
1 SET
BANDED FRONT RAISE 2 30 10 1 STAND IN THE MIDDLE OF A BAND AND PERFORM FRONT RAISES,
FASTER TEMPO, CONSTANT TENSION ON DELTS
BANDED SQUAT BOUNCER 3 20-25 8 1 2/3 BOTTOM RANGE OF MOTION, BAND AROUND KNEES, CONSTANT
TENSION ON GLUTES
BANDED ABUDCTION (SEATED) 2 20-25 9 1 BAND AROUND KNEES, FOCUS ON DRIVING KNEES OUT, FEEL GLUTE
MEDIUS TO ENSURE ACTIVATION
DAY 4
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BLOCK 1 - ACCUMULATION
GLUTE HYPERTROPHY
PROGRAM
3
WEEK
13
GLUTE HYPERTROPHY
PROGRAM
4
WEEK
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WALKING LUNGE 3 30 8 1 30 TOTAL STRIDES, USE DUMBBELLS OR A BARBELL (LESS TRAP INVOLVEMENT WITH BARBELL)
CABLE PULLTHROUGH 4 15-20 - 9 1 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
LOWER BACK EXTENSION 3 15-20 - 9 1 SLIGHTLY ROUND LOWER BACK, 15 FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BANDED SIDE WALK 2 40 - 8 1 20 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
FROG PUMP 2 30-50 - 8 1 HARD GLUTE SQUEEZE AT THE TOP OF EACH REP, FASTER TEMPO, CHALLENGE YOURSELF FOR MORE REPS EACH WEEK!
DAY 5
DAY 2
LOWER BODY (STRENGTH) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 4 6 78-83% 8 3 DRIVE THROUGH HEELS, KEEP KNEES OUT IN DIRECTION OF TOES, WIDER STANCE, 15° FOOT FLARE
ROMANIAN DEADLIFT 4 6-8 8 1 SET HIPS BACK UNTIL STRETCH IS FELT IN HAMSTRINGS, THRUST HIPS FORWARD AND SQUEEZE GLUTES HARD AT THE TOP
A1. SEATED LEG CURL 3 12-15 8 0 FULL ROM, SHOULD FEEL STRETCH IN HAMSTRINGS ON ECCENTRIC
A2. SWISS BALL LEG CURL 3 12-15 9 1 KEEP GLUTES ELEVATED, THIGHS IN A "STRAIGHT LINE" WITH UPPER
BODY, CURL BALL IN TOWARD YOUR GLUTES
MACHINE HIP ABDUCTION (GLUTES
ELEVATED)
3 25-30 9 1 KEEP GLUTES 2-6 INCHES ELEVATED OFF THE SEAT, USE A FAST
TEMPO AND KEEP CONSTANT TENTION - NO REST BETWEEN REPS!
LEG RAISE VARIATION (ABS) 3 10-12 9 1 CAN PERFORM HANGING, USING ROMAN CHAIR OR LYING -
CHALLENGE YOURSELF!
CRUNCH VARIATION (ABS) 2 12-15 9 1 CAN PERFORM USING A CABLE, WEIGHTED OR MACHINE - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BARBELL HIP THRUST 4 8-10 8 1 HEAVIER WEIGHT THIS WEEK WITH NO DROPSET
A1. CABLE PULLTHROUGH 3 10-12 9 0 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO
FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
A2. SINGLE LEG HIP THRUST 3 12-15 9 2 USE PRELOADED BARBELL OR HOLD A PLATE IN LAP, CONSTANT
TENSION ON GLUTES
CABLE GLUTE KICK BACK 3 12-15 9 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD
ONTO UPRIGHT FOR SUPPORT
SEATED CALF RAISE 3 15-20 9 1 FEET POINTED STRAIGHT AHEAD, 1 SECOND PAUSE AT THE BOTTOM
OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 9 1 CAN PERFORM HANGING, ROMAN CHAIR OR LYING - CHALLENGE
YOURSELF!
UPPER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
STANDING DUMBBELL PRESS 4 10-12 8 2 KEEP SHOULDER BLADES RETRACTED, STOP RANGE OF MOTION ONCE ELBOWS REACH 90°
CLOSE GRIP LAT PULLDOWN 3 10-12 9 2 PULL THROUGH ELBOWS, THINK OF ARMS AS "CONNECTORS", TOUCH BAR TO CHEST
CLOSE GRIP SEATED CABLE ROW 3 12-15 9 1 DRIVE ELBOWS DOWN FOR LAT FOCUS OVER TRAP FOCUS, PULL TO STOMACH
LEAN AWAY DUMBBELL LATERAL RAISE 3 12-15 9 1 DRIVE "OUT" WITH THE BACK OF YOUR HAND, NOT "UP" WITH YOUR TRAPS
REVERSE CABLE FLYE 4 15-20 9 1 SET UP BETWEEN TWO CABLES OVERHEAD AND FLYE BACK USING REAR DELTS
DAY 1DAY 3
UPPER BODY + GLUTE (METABOLIC) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WIDE GRIP LAT PULLDOWN 3 8-10 9 1 LEAN BACK 30 , USE SLIGHT MOMENTUM, LAST SET TO FAILURE
1-ARM DUMBBELL ROW 3 10-12 9 1 PULL DUMBBELL "TO BACK POCKET", STRETCH ON LATS AT THE
BOTTOM
INCLINE DUMBBELL FLYE 3 12-15 9 1 45 INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
DUMBBELL RAISE COMPLEX 2 15+15+15 9 1 15 SIDE RAISES, 15 FRONT RAISES, 15 REAR DELT FLYES, NO REST =
1 SET
BANDED FRONT RAISE 2 30 10 1 STAND IN THE MIDDLE OF A BAND AND PERFORM FRONT RAISES,
FASTER TEMPO, CONSTANT TENSION ON DELTS
BANDED SQUAT BOUNCER 3 20-25 9 1 2/3 BOTTOM RANGE OF MOTION, BAND AROUND KNEES, CONSTANT
TENSION ON GLUTES
BANDED ABUDCTION (SEATED) 2 20-25 9 1 BAND AROUND KNEES, FOCUS ON DRIVING KNEES OUT, FEEL GLUTE
MEDIUS TO ENSURE ACTIVATION
DAY 4
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BLOCK 1 - ACCUMULATION
DAY 2
LOWER BODY (STRENGTH) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 3 7 75-80% 8 3 DRIVE THROUGH HEELS, KEEP KNEES OUT IN DIRECTION OF TOES, WIDER STANCE, 15° FOOT FLARE
ROMANIAN DEADLIFT 4 6-8 8 1 SET HIPS BACK UNTIL STRETCH IS FELT IN HAMSTRINGS, THRUST HIPS FORWARD AND SQUEEZE GLUTES HARD AT THE TOP
A1. SEATED LEG CURL 3 12-15 8 0 FULL ROM, SHOULD FEEL STRETCH IN HAMSTRINGS ON ECCENTRIC
A2. SWISS BALL LEG CURL 3 12-15 9 1 KEEP GLUTES ELEVATED, THIGHS IN A "STRAIGHT LINE" WITH UPPER
BODY, CURL BALL IN TOWARD YOUR GLUTES
MACHINE HIP ABDUCTION (GLUTES
ELEVATED)
3 25-30 9 1 KEEP GLUTES 2-6 INCHES ELEVATED OFF THE SEAT, USE A FAST
TEMPO AND KEEP CONSTANT TENTION - NO REST BETWEEN REPS!
LEG RAISE VARIATION (ABS) 3 10-12 9 1 CAN PERFORM HANGING, USING ROMAN CHAIR OR LYING -
CHALLENGE YOURSELF!
CRUNCH VARIATION (ABS) 2 12-15 9 1 CAN PERFORM USING A CABLE, WEIGHTED OR MACHINE - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BARBELL HIP THRUST 4 10-12 8 1 USE A WIDER STANCE, 15 FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BARBELL HIP THRUST (DROPSET) 1 15-20 9 1 REDUCE LOAD BY ~40-50%, PERFORM ANOTHER 15-20 REPS WITH CONSISTENT FORM
A1. CABLE PULLTHROUGH 3 10-12 9 0 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
A2. SINGLE LEG HIP THRUST 3 12-15 9 2 USE PRELOADED BARBELL OR HOLD A PLATE IN LAP, CONSTANT TENSION ON GLUTES
CABLE GLUTE KICK BACK 3 12-15 9 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
STANDING CALF RAISE 3 15-20 9 1 FEET POINTED STRAIGHT AHEAD, 1 SECOND PAUSE AT THE BOTTOM OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 9 1 CAN PERFORM HANGING, ROMAN CHAIR OR LYING - CHALLENGE YOURSELF!
UPPER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
SEATED DUMBBELL PRESS 4 10-12 8 2 KEEP SHOULDER BLADES RETRACTED, STOP RANGE OF MOTION ONCE ELBOWS REACH 90 °
CLOSE GRIP LAT PULLDOWN 3 10-12 9 2 PULL THROUGH ELBOWS, THINK OF ARMS AS "CONNECTORS", TOUCH BAR TO CHEST
CLOSE GRIP SEATED CABLE ROW 3 12-15 9 1 DRIVE ELBOWS DOWN FOR LAT FOCUS OVER TRAP FOCUS, PULL TO STOMACH
LEAN AWAY CABLE LATERAL RAISE 3 12-15 9 1 PUT CABLE BETWEEN LEGS AND LEAN AWAY, DRIVE "OUT" WITH THE BACK OF YOUR HAND, NOT "UP" WITH YOUR TRAPS
REVERSE PEC DECK 4 15-20 9 1 EXPERIMENT WITH GRIP AND SEE HOW YOU "FEEL" REAR DELTS ENGAGE THE MOST, PUSH HANDLES "OUT", DON'T PULL "BACK"
DAY 1DAY 3
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WALKING LUNGE 3 30 8 1 30 TOTAL STRIDES, USE DUMBBELLS OR A BARBELL (LESS TRAP INVOLVEMENT WITH BARBELL)
GLUTE KICKBACK 4 15-20 - 9 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
LOWER BACK EXTENSION 3 15-20 - 9 1 SLIGHTLY ROUND LOWER BACK, 15 FOOT FLARE, SQUEEZE GLUTES AT THE TOP OF EACH REP
BANDED SIDE WALK 2 40 - 8 1 20 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
FROG PUMP 2 30-50 - 8 1 HARD GLUTE SQUEEZE AT THE TOP OF EACH REP, FASTER TEMPO, CHALLENGE YOURSELF FOR MORE REPS EACH WEEK!
DAY 5
UPPER BODY + GLUTE (METABOLIC) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
WIDE GRIP LAT PULLDOWN 3 8-10 9 1 LEAN BACK 30 , USE SLIGHT MOMENTUM, LAST SET TO FAILURE
1-ARM DUMBBELL ROW 3 10-12 9 1 PULL DUMBBELL "TO BACK POCKET", STRETCH ON LATS AT THE
BOTTOM
INCLINE DUMBBELL CHEST PRESS 3 10-12 9 1 45 INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
DUMBBELL RAISE COMPLEX 2 15+15+15 9 1 15 SIDE RAISES, 15 FRONT RAISES, 15 REAR DELT FLYES, NO REST =
1 SET
BANDED LATERAL RAISE 2 30 10 1 STAND IN THE MIDDLE OF A BAND AND PERFORM LATERAL RAISES,
FASTER TEMPO, CONSTANT TENSION ON DELTS
BANDED SQUAT BOUNCER 3 20-25 9 1 2/3 BOTTOM RANGE OF MOTION, BAND AROUND KNEES, CONSTANT
TENSION ON GLUTES
BANDED ABUDCTION (SEATED) 2 20-25 9 1 BAND AROUND KNEES, FOCUS ON DRIVING KNEES OUT, FEEL GLUTE
MEDIUS TO ENSURE ACTIVATION
DAY 4
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BLOCK 1 - ACCUMULATION
GLUTE HYPERTROPHY
PROGRAM
6
WEEK
GLUTE HYPERTROPHY
PROGRAM
7
WEEK
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
ROMANIAN DEADLIFT 3 20 8 1 USE LIGHTER WEIGHT, MIND MUSCLE CONNECTION WITH HAMSTRINGS
CABLE PULLTHROUGH 4 15-20 - 8 1 USE ROPE ATTACHMENT, SLIGHT BEND IN KNEES, SET HIPS BACK TO
FEEL BIG STRETCH IN GLUTES, EXPLOSIVELY THRUST HIPS FORWARD
STANDING CABLE HIP ABDUCTION 3 15-20 - 8 1 HOLD ONTO UPRIGHT FOR SUPPORT, PALPATE GLUTE MEDIUS TO
ENSURE ACTIVATION
BANDED SIDE LYING CLAMS 3 20 8 1 BAND AROUND KNEES, FEET TOGETHER, FOCUS ON ACTIVATING GLUTE
MEDIUS
LEAN AWAY CABLE LATERAL RAISE 3 12-15 8 1 PUT CABLE BETWEEN LEGS AND LEAN AWAY, DRIVE "OUT" WITH THE
BACK OF YOUR HAND, NOT "UP" WITH YOUR TRAPS
DAY 5
LOWER BODY (STRENGTH) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 2 5 65-70% 6 3 LIGHT WEIGHT, PRACTICE GOOD FORM AND CONTROL
LYING LEG CURL 3 20 8 1 CONSISTENT SPEED AND RANGE OF MOTION ACROSS ALL REPS -
CONTROL!
SWISS BALL TRIPLE THREAT 3 15+15+15 8 1 FULL ROM, SHOULD FEEL STRETCH IN HAMSTRINGS ON ECCENTRIC
ELEVATED GLUTE BRIDGE 3 30 8 1 PERFORM BODYWEIGHT, FEET UP ON BENCH, SQUEEZE GLUTES HARD
AT THE TOP OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, USING ROMAN CHAIR OR LYING -
CHALLENGE YOURSELF!
CRUNCH VARIATION (ABS) 2 12-15 8 1 CAN PERFORM USING A CABLE, WEIGHTED OR MACHINE - CHALLENGE
YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BANDED SIDE LYING CLAMS 3 20 8 1 BAND AROUND KNEES, FEET TOGETHER, FOCUS ON ACTIVATING GLUTE MEDIUS
SINGLE LEG HIP THRUST 3 12-15 9 1 USE PRELOADED BARBELL OR HOLD A PLATE IN LAP, CONSTANT TENSION ON GLUTES
A1. BANDED SIDE WALK 2 30 - 8 0 15 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
A2. FROG PUMPS 2 20 9 1 HARD GLUTE SQUEEZE AT THE TOP OF EACH REP, FASTER TEMPO, CHALLENGE YOURSELF FOR MORE REPS EACH WEEK!
STANDING CALF RAISE 3 15-20 8 1 FEET POINTED STRAIGHT AHEAD, 1 SECOND PAUSE AT THE BOTTOM OF EACH REP
LEG RAISE VARIATION (ABS) 3 10-12 8 1 CAN PERFORM HANGING, ROMAN CHAIR OR LYING - CHALLENGE YOURSELF!
LOWER BODY (HYPERTROPHY) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
BANDED SUMO WALK 3 20 8 1 BEND AT HIPS, WIDE STANCE, SHORT STEPS MOVING FORWARD, 1 STEP = 1 REP
BANDED SIDE WALK 3 30 - 8 1 15 REPS EACH DIRECTION, MINIBAND AROUND FEET OR FULL BAND AROUND KNEES, SLIGHT BEND AT HIPS, SHORT ~6 INCH STEPS
CABLE GLUTE KICKBACK 3 15-20 8 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
MACHINE HIP ABDUCTION (GLUTES ELEVATED)
3 25-30 9 1 KEEP GLUTES 2-6 INCHES ELEVATED OFF THE SEAT, USE A FAST
TEMPO AND KEEP CONSTANT TENTION - NO REST BETWEEN REPS!
DUMBBELL RAISE COMPLEX 2 15+15+15 9 1 15 SIDE RAISES, 15 FRONT RAISES, 15 REAR DELT FLYES, NO REST =
1 SET
REVERSE PEC DECK 4 15-20 9 1 EXPERIMENT WITH GRIP AND SEE HOW YOU "FEEL" REAR DELTS
ENGAGE THE MOST, PUSH HANDLES "OUT", DON'T PULL "BACK"
DAY 1DAY 3
DAY 2
UPPER BODY + GLUTE (METABOLIC) SETS REPS %1RM RPE REST 1 2 3 4 NOTES LSRPE
LOWER BACK EXTENSION (PUMPER) 3 15-20 8 1 USE ONLY THE MIDDLE 1/2 OF THE RANGE OF MOTION AND KEEP CONSTANT TENSION ON GLUTES
BANDED SQUAT BOUNCER 3 20-25 8 1 2/3 BOTTOM RANGE OF MOTION, BAND AROUND KNEES, CONSTANT TENSION ON GLUTES
BANDED ABUDCTION (SEATED) 2 20-25 8 1 BAND AROUND KNEES, FOCUS ON DRIVING KNEES OUT, FEEL GLUTE MEDIUS TO ENSURE ACTIVATION
CABLE GLUTE KICKBACK 3 15-20 8 1 SLIGHT LEAN FORWARD, PUSH BACK THEN UP IN A SLIGHT ARC, HOLD ONTO UPRIGHT FOR SUPPORT
WIDE GRIP LAT PULLDOWN 3 12-15 7 1 LEAN BACK 30 , USE SLIGHT MOMENTUM, LIGHTER WEIGHT
1-ARM DUMBBELL ROW 3 10-12 8 1 PULL DUMBBELL "TO BACK POCKET", STRETCH ON LATS AT THE
BOTTOM
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
DAY 4
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BLOCK 2 - METABOLIC FOCUS
Jeff Nippard s Glute Hypertrophy Program
University: Coventry University
