Glutes and core – intermediate, 8 weeks

Two glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Eight weeks with clear progression in weight for glutes, core and waist.

How it works

The glutes are the body's largest muscle and respond to the same things as every other: heavy loading, enough volume and progression. Two glute days a week – one heavy with hip thrusts and deadlifts, one lighter with more reps and core – give roughly 16–20 sets for the glutes per week, which is where growth is best according to the research. The third day is arms, shoulders and back, so the upper body keeps up and posture improves.

The week

Monday glutes (heavy), Wednesday glutes and core (lighter, more reps), Friday arms, shoulders and back. Saturday a brisk 30-minute walk – good for recovery and calorie burn, and it counts toward the step goal.

Progression

Weeks 1–4: learn the movements and find your weights. Stay in the lower part of the rep range. Weeks 5–8: add weight on hip thrusts, deadlifts and leg press every week you hit the top of the rep range in every set. Final week: the last set of hip thrusts close to max – log it as a record.

Core and waist

The core exercises are chosen for a narrow waist: deep abdominals (dead bug, Pallof press, plank) and bodyweight oblique work. Heavy side bends and heavy Russian twists are deliberately left out – they build width. Visible abs come down to body fat, not the number of crunches: diet and walks do more for the belly than the core session.

The program is general training. If you have an injury, are pregnant or recently gave birth: use the mothers' programs or talk to a healthcare professional first.