challenging
45-Minute Hip-Dominant Leg Day (Gym)
A properly loaded hip-dominant session produces the most significant glute and hamstring adaptation available in any fitness context.
45 min · Kit: Nothing
The session
- 15 min mobility warm-up
- 24×6 Barbell Romanian deadlift (heavy)
- 34×8 Barbell hip thrust (bench + barbell)
- 43×10 each Single-leg Romanian deadlift (dumbbell)
- 53×12 each Walking lunge with dumbbells
- 63×15 each Lying leg curl (machine)
- 73×20 Calf raises
- 85 min stretching
Worth knowing
- Hip thrusts are the most direct glute training exercise available — load them heavily
- Romanian deadlifts and hip thrusts together provide both stretch and contraction stimulus for the glutes
- This session needs 2 full recovery days after it
