Glute Focus — Women 4-day — JUST WANNA TRAIN

SEC / 01 · The goal Why this one

THE GOAL

What this schedule is built for.

Four sessions in two pairs: a hamstring-and-glute day and a quad-and-glute day, each followed by an upper day. Glutes are trained twice from different angles, and upper body gets two full sessions instead of leftovers.

PICK THIS ONE IF

Four sessions a week fit without you dreading one of them
You want lower body split by movement, not crammed into one day
Upper body should progress alongside, not stall

SEC / 02 · 4 blocks The split

THE SPLIT

Four sessions, four jobs.

Each session has one job. Nothing is trained twice in a row and nothing is trained tired.

A

Hamstring & Glute

22sets

B

Upper

18sets

C

Quad & Glute

21sets

D

Upper

16sets

Rest days: days 3, 5, 7 · 77 working sets a week.

SEC / 03 · 77 sets/week The week

WHAT TO EXPECT

The week, in numbers.

FREQUENCY

4 sessions a week

Four separate sessions, each with its own job.

VOLUME

77 working sets a week

Between 16 and 22 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 3, 5, 7

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

SEC / 04 · 10 muscle groups Priority

PRIORITY

Where the volume goes.

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

Glutes

14

Back

13

Core

10

Shoulders

8

Quads

7

Calves

6

Hamstrings

6

Chest

5

Biceps

4

Triceps

4

SEC / 05 · 31 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 31 exercises themselves — those are the product. You see every one of them the moment you open the file.

INCLUDED

31 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.