Glute Essentials — Women 2-day

SEC / 01 · The goal Why this one

THE GOAL

What this schedule is built for.

Two training days, four different sessions. The week alternates: week A and week B each run their own upper and lower day, so you cover twice the ground a repeating two-day week would give you.

PICK THIS ONE IF

Your week genuinely only holds two sessions
You want glute work that still progresses, not maintenance
You would rather train twice properly than four times badly

SEC / 02 · 4 blocks The split

THE SPLIT

Two training days, four different sessions.

The week alternates. Week A runs blocks A and B, week B runs C and D — so two sessions a week still cover four distinct days of training.

A

UpperWeek A

18sets

B

Lower — Quads & GlutesWeek A

18sets

C

UpperWeek B

18sets

D

Lower — Hamstrings & GlutesWeek B

19sets

Rest days: days 2-3 and 5-7 in both week A and week B · 36 working sets a week, 73 across the full two-week cycle.

SEC / 03 · 36 sets/2-week cycle The week

WHAT TO EXPECT

The week, in numbers.

FREQUENCY

2 sessions a week

Four different sessions across a two-week cycle — week A and week B each run their own.

VOLUME

36 working sets a week

Between 18 and 19 per session. Warm-ups are logged but do not count.

REPS

6-20 reps

Heavy at the front of the session, higher reps towards the end.

REST

3 min / 4 min

Longer rest on the heaviest lifts, so the next set is not a different exercise.

CARDIO

Built into the week

Leg day: 15 min cycling before and after. Upper day: 15-30 min incline walking after, at 15% and speed 4.

RECOVERY

Rest days: days 2-3 and 5-7 in both week A and week B

Written into the schedule, not left for you to guess.

SEC / 04 · 10 muscle groups Priority

PRIORITY

Where the volume goes.

Working sets per 2-week cycle, per muscle group. This is the clearest picture of what the programme prioritises.

Glutes

12

Back

10

Chest

10

Shoulders

8

Hamstrings

7

Calves

6

Quads

6

Core

6

Biceps

4

Triceps

4

SEC / 05 · 32 exercises In the file

STRAIGHT ANSWER

The exercises are in the file.

You have just read the real structure of this programme: the blocks, the sets, the rep ranges, the rest times and where the volume goes. What this page deliberately does not list is the 32 exercises themselves — those are the product. You see every one of them the moment you open the file.

INCLUDED

32 exercises, already filled in

Nothing to look up or choose. Every slot has its exercise, sets, rep range and rest time.

FORMAT

.xlsx — Excel + Google Sheets

Opens in both. No account needed for the files, and no subscription.

MATHS

8 mesocycles, auto Δ%

Tonnage and percentage change calculate themselves, with a dashboard tab that shows the direction.

GUIDE

Info PDF included

The method, the progression rules and the set-up, written out step by step.