Gym Glute Workout Plan for Beginners
Three glute-focused gym sessions a week using machines, cables, bands and suspension. Squat and hinge patterns with direct glute work after.
- Days per week
- 3
- Session length
- 43–52 min
- Exercises
- 24
- Level
- Beginner
- Equipment
- Band, Cable, Leverage machine +1
Your week
- MonDay 1 · Glute Foundations
- TueRest
- WedDay 2 · Hinge & Lateral Emphasis
- ThuRest
- FriDay 3 · Squat & Kickback Focus
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Glute Foundations
Squat pattern and hinge with seated abduction/adduction, light upper push/pull, and core.
About 52 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Band squatRest 90s | 3 × 8 | 90s | |
| 2 | Band straight leg deadliftRest 90s | 3 × 10 | 90s | |
| 3 | Lever Seated Hip AbductionRest 60s | 3 × 12 | 60s | |
| 4 | Lever Seated Hip AdductionRest 60s | 3 × 12 | 60s | |
| 5 | Suspender Hip BridgeRest 75s | 3 × 12 | 75s | |
| 6 | Cable Standing Chest PressRest 75s | 3 × 10 | 75s | |
| 7 | Suspender RowRest 75s | 3 × 10 | 75s | |
| 8 | Band standing crunchRest 60s | 3 × 12 | 60s |
Day 2 — Hinge & Lateral Emphasis
Hip hinge and extension focus, unilateral step-ups, with light push/pull and core rotation.
About 45 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Cable pull throughRest 90s | 3 × 8 | 90s | |
| 2 | Suspender Leg CurlRest 75s | 3 × 10 | 75s | |
| 3 | Lever Standing Hip ExtensionRest 75s | 3 × 12 | 75s | |
| 4 | Band step upRest 75s | 3 × 10 | 75s | |
| 5 | Lever Seated Hip AbductionRest 60s | 2 × 12 | 60s | |
| 6 | Cable Close Grip Front Lat PulldownRest 75s | 2 × 10 | 75s | |
| 7 | Cable Standing Chest PressRest 75s | 2 × 10 | 75s | |
| 8 | Band seated twistRest 60s | 2 × 12 | 60s |
Day 3 — Squat & Kickback Focus
Squat pattern and kickbacks with bridges, light push/pull, and anti-rotation core.
About 43 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Assisted Single Leg PressRest 90s | 3 × 8 | 90s | |
| 2 | Band squatRest 90s | 3 × 10 | 90s | |
| 3 | Cable Kneeling Glute KickbackRest 60s | 3 × 12 | 60s | |
| 4 | Suspender Hip BridgeRest 60s | 2 × 12 | 60s | |
| 5 | Cable one arm lat pulldownRest 75s | 2 × 10 | 75s | |
| 6 | Cable Standing Chest PressRest 75s | 2 × 10 | 75s | |
| 7 | Band vertical Pallof PressRest 60s | 2 × 12 | 60s | |
| 8 | Lever Seated Hip AbductionRest 60s | 2 × 12 | 60s |
About this plan
Three glute-focused sessions a week using machines, cables, bands and suspension straps. It is built for someone new to the gym who wants to train glutes properly and does not yet want a loaded barbell across their back.
Day one runs band squats, band straight-leg deadlifts, seated hip abduction, seated hip adduction and suspension hip bridges. Day two moves to cable pull-throughs, suspension leg curls, standing hip extension, band step-ups and more abduction work. Day three covers assisted single-leg press, band squats, cable kneeling kickbacks, suspension bridges and lat pulldowns.
The three glute functions are all covered, which is rarer than it should be. Extension — pull-throughs, bridges, standing hip extension. Abduction — the seated machine, band work. And the hinge pattern through straight-leg deadlifts. Plans that only squat train one of the three and leave the other two to chance.
The seated hip abduction machine deserves rescuing from its reputation. It targets gluteus medius directly, in a position where nothing else can take over, and gluteus medius is what builds width at the top of the hip and keeps the knee tracking straight. It is not a beginner-only machine.
Cable pull-throughs on day two are the best hinge available for someone still learning the pattern. The cable pulls you into the hinge, so the movement is guided in a way a Romanian deadlift is not, and it loads the glutes at the lockout where they work hardest.
Three sets of eight to twelve, three days a week, with a day between. Glutes recover quickly but not instantly.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
