Train on two non-consecutive days. Day A uses a hip thrust, Romanian deadlift, cable kickback, and abduction. Day B uses a glute bridge, 45-degree back extension, kickback variation, and abduction. Begin with two or three working sets per movement and progress before adding volume.
Day A: thrust plus hinge
Start with three sets of hip thrusts for roughly eight to twelve repetitions. Follow with three sets of Romanian deadlifts for six to ten. Finish with two or three sets of cable kickbacks and two sets of seated abduction.
The bridge and hinge provide the main progressive work. The accessories add volume without another knee-dominant compound movement.
- Hip thrust: 3 × 8–12
- Romanian deadlift: 3 × 6–10
- Cable kickback: 2–3 × 10–15 per side
- Seated abduction: 2 × 12–20
Day B: supported hinge plus accessories
Use three sets of a weighted glute bridge for ten to fifteen repetitions. Perform three sets of 45-degree back extensions for eight to twelve. Add another kickback setup and two or three controlled abduction sets.
If a back-extension bench is unavailable, repeat a lighter Romanian deadlift variation. Repeating an effective pattern is better than choosing a novelty exercise that is difficult to measure.
- Weighted glute bridge: 3 × 10–15
- 45-degree back extension: 3 × 8–12
- Kickback variation: 2–3 × 12–15 per side
- Abduction variation: 2–3 × 12–20
A simple progression rule
Choose a repetition range. When every planned set reaches the top of the range with the same setup and controlled range, add the smallest useful amount of resistance. Repetitions may drop toward the bottom of the range after the increase.
For bands, record the exact band and anchor distance. Band color is not standardized between companies, so describe the equipment rather than assuming all red bands are equivalent.
How to adjust the plan
If soreness or performance remains poor by the next session, reduce one accessory set before removing the main exercises. If the plan feels easy and performance improves every week, keep progressing rather than adding new movements.
After six to eight weeks, review lift progress, measurements, joint comfort, and schedule adherence. Change only the limiting element instead of replacing the full plan automatically.
Common questions
Research and references
These references support the advice above. A general article still cannot account for your health, history, or individual response.
- Currier et al. (2023): resistance-training prescription meta-analysis
A large network meta-analysis comparing combinations of load, sets, and frequency for strength and hypertrophy.
- Baz-Valle et al. (2021): using hard sets to quantify hypertrophy training
A systematic review discussing total hard sets as a practical way to quantify hypertrophy-oriented training volume.
- American College of Sports Medicine (2026): resistance-training position stand
The current ACSM position stand summarizing resistance-training prescription for healthy adults.