12-Week Glute Focused Dumbbell Program
Progression Guide:
- Weeks 1–3 (Base): Use a weight you can handle for 10–12 reps with good form.
- Weeks 4–6 (Progress): Add +2.5–5 lb to lower body lifts; +2.5 lb to upper body where possible.
- Weeks 7–9 (Intensify): Focus on heavier weights, aim for 8–10 reps.
- Weeks 10–12 (Peak): Push your heaviest weight for 8 reps with controlled tempo.
Tempo: Lower weights for 3 seconds, lift in 1 second.
Rest: 60–90 sec for big lifts; 30–45 sec for accessories.
Tip: If you hit the top of the rep range easily, increase weight next session.
Week 1
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 2
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 3
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 4
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 5
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 6
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 7
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 8
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 9
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 10
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 11
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
Week 12
Day 1: Glutes + Hamstrings
Exercise Sets/Reps Weight Used / Notes
Hip Thrust 4x8-12
RDL 4x8-10
Step-Ups 3x10
Glute Bridge Abduction 3x12-15
Donkey Kick 3x12
Day 2: Back + Biceps
Exercise Sets/Reps Weight Used / Notes
Bent Row 4x10-12
1-Arm Row 3x10
Reverse Fly 3x12-15
Bicep Curl 3x10-12
Hammer Curl 3x10
Day 3: Glutes + Quads
Exercise Sets/Reps Weight Used / Notes
Bulgarian Split Squat 4x8-10
Goblet Squat 4x8-10
Curtsy Lunge 3x10
Bridge Hold + Pumps 3x30s+10
Leg Extension (opt.) 2-3x12
Day 4: Shoulders + Triceps + Core
Exercise Sets/Reps Weight Used / Notes
Overhead Press 4x8-10
Lateral Raise 3x12-15
Arnold Press 3x10
Skull Crusher 3x10-12
Side Bend 3x15
Plank Row 3x8-10
Day 5: (Optional) Glute Pump
Exercise Sets/Reps Weight Used / Notes
Glute Bridge 3x15
Abduction 3x15-20
Frog Pump 3x20
Kickback 3x12-15
Sumo Deadlift 3x15
