The Glute Lab

This workout guide features a four-day split: Push Day, Pull Day, and Two Lower Body Days—with an optional fifth day if you’re ready to push your glutes to the limit.

In The Glute Lab, you’re the scientist, experimenting, progressing, and building something great.

This routine is designed with flexibility in mind:

• Add in the 5th day whenever it fits your goals.
• Take a full rest day, or opt for an active recovery day—like yoga, a bike ride, or a nice walk.