27 min20 Minute Glute Workout - Complexes · Hip Thrusts, RDLs & Sumos
Caroline Girvan
Styles · Every level · 3 days a week
The Conditioner
Big muscles, big movements, big energy bills — the honest way to lean.
Fat doesn't take requests — it comes off the whole body on its own schedule, driven by the work you do and what happens in the kitchen. What training can do is spend as much energy as possible while building muscle across the biggest movers you own, so this split leans on exactly those. For anyone chasing lean who wants a plan without the fairy dust.
Lean overallIncrease endurance
Day 1 of 3
The engine room
Glutes and quads are the biggest muscles you own, so working them costs more energy than anything else you can do in a gym. If a session is a bill, this one is the big spend.
Day 2 of 3
The middle and the top
Core is the brace every other lift borrows from, and shoulder work keeps the pace high. When the whole-body work adds up, this is where it shows.
Videos for this day are being curated — browse the library meanwhile.
Day 3 of 3
The back of the engine
Hamstrings are the forgotten half of the lower body — hinging works them and lights up everything behind you. Paired with core, no big lower-body mover gets a week off.
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