27 min20 Minute Glute Workout - Complexes · Hip Thrusts, RDLs & Sumos
Caroline Girvan
Styles · Beginner-first · 3 days a week
The Foundation
Your first split, done properly.
A first program for people starting from the start. Three days that teach the movements everything else is built on — squat, hinge, push, pull, brace — at a pace that lets you learn them well. No experience needed, and most of it works right at home.
A strong startTrain at homeBuild a consistent routineA movement milestone
Day 1 of 3
Legs first, always
Glutes and quads, through squatting and hinging — the two movements your body was built for. Learn these well and everything outside the gym gets easier too: stairs, floors, life.
Day 2 of 3
Push and pull
Chest for pushing, upper back for pulling — trained together so you build balanced, upright strength instead of just a mirror muscle.
Day 3 of 3
The center that holds
Core. Every movement you learned this week runs through the middle, so we finish by making it solid. Bracing well now is what makes heavier things possible later.
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