Glute & Curves (Gym Edition)
Four-day split built around heavy hip thrusts, posterior-chain work, and the upper-body lifts that build a balanced shape.
The selected Grain Gym catalog has 13 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Barbell, Dumbbell, Cable, Machine
Who this is for
Anyone who wants real glute development plus a balanced upper body, not a leg-day-only or chest-and-arms program. Two glute-focused days, two upper days, all built on compound lifts that actually move the needle.
If you have access to a barbell, dumbbells, and a cable stack, this is the version to run. The dumbbell-only version is for home setups.
Structure
Four days a week for 8 weeks: Glute Focus A, Upper Tone, Glute Focus B, Full Body Tone.
- Glute Focus A: Barbell Hip Thrust 4×6-15, Barbell Romanian Deadlift 3×10-15, Cable One-Legged Kickback 3×10-15, Machine Lying Leg Curls 3×10-15, Bodyweight Single Leg Glute Bridge 2×10-15.
- Upper Tone: Cable Lat Pulldown 3×10-15, Cable Seated Rows 3×10-15, Dumbbell Shoulder Press 3×10-15, Cable Face Pull 3×10-15, Cable Triceps Pushdown - V-Bar Attachment 3×10-15.
- Glute Focus B: Barbell Hip Thrust 3×6-15, Machine Leg Press 4×10-15, Bulgarian Split Squat 3×10-15, Machine Leg Extensions 3×10-15, Glute Kickback 3×10-15, Cable Pull Through 3×10-15.
- Full Body Tone: Dumbbell Squat 3×10-15, Bodyweight Glute Kickback 3×10-15, Cable V-Bar Pulldown 3×10-15, Dumbbell Side Lateral Raise 3×10-15, Bodyweight Plank 3×45s.
Most exercises are RPE-based, aiming at RPE 7 in 10-15 reps. The hip thrust uses double progression across 6-15 reps.
How to run it in Grain Gym
Track your hip thrust like it's your most important lift. For this program, it is.
Notes
- Start your hip thrust at a weight you can hit cleanly. Glute activation matters more than ego.
- Two upper-body days keep your shoulders, back and arms balanced.
- If your gym doesn't have a hip thrust pad, use a bench and a heavy dumbbell across your hips. The movement is what counts.