Collis’ programming entails a brutal 100-rep finisher.
Final up to date on February twenty sixth, 2025
Whereas many need full, agency butts that look aesthetic in legwear, the glutes are extra than simply present muscular tissues. They drive hip motion, preserve physique alignment, shield joints, and contribute to athleticism.
UK-based coach and influencer Gracie Collis not too long ago shared her weekly glute programming, prioritizing consistency: “It’s not meant to be enjoyable; it’s about routine, doing the identical factor, and getting these weights up.”
Collis’ Weekly Glute Regime
- Mon: Glute-dominant
- Tue: Higher Physique Push
- Wed: Posterior Focus
- Thur: Relaxation
- Fri: Higher Push-Pull
- Sat: Glutes & Quads
- Solar: Relaxation
[Related: Do You Actually Need Carbs Before Training?]
Collis prioritizes fueling for efficiency and restoration by consuming a protein-and-carb-heavy meal earlier than coaching, adopted by a protein shake and further carbs post-workout. “Don’t ever neglect carbs,” she exclaimed.
Carbs could also be particularly useful throughout longer, higher-volume coaching. Some analysis suggests satiety performs a key function in efficiency, and strong meals are higher than liquid energy for curbing starvation. (1)(2)(3)(4)
Monday: Glute-Dominant Exercise
Collis’ first session begins with a five-minute treadmill stroll and lower-body stretch. She warms up with two mild units of abductions and a set of leg extensions.
Collis led with hip thrusts, finishing a number of progressive warm-ups (e.g., 40, 80, 100 kilograms, and many others.) of two to 3 reps every. This prepares for heavier units whereas preserving power. She labored as much as 240 kilograms of six full reps, adopted by six partial reps to failure—progressive overload is vital.
I goal to develop as a lot muscle as I presumably can. That entails lifting as a lot weight as doable with good repetitions.
—Gracie Collis
Hip thrusts have been proven to stimulate greater peak glute activation than back squats and split squats. Nonetheless, a examine involving well-trained girls discovered that again squats grew the glutes higher than hip thrusts. (5)(6)
Most consultants advocate mixing workouts for the most effective outcomes. Hip thrusts are sometimes most popular since they emphasize hip loading, permit for heavy resistance, and are much less taxing than squats and deadlifts. The jury remains to be out on whether or not coaching to failure is critical when mixed with progressive weight will increase.
Collis moved to a excessive, slender stance leg press to higher bias the glutes. She elevated masses to a 400-pound high set for eight reps and a 20-rep drop set. She completed with cable kickbacks.
Wednesday: Posterior Chain Focus
- Leg Curl/Abduction Heat-up
- Romanian Deadlift (RDL): 3 Units
- Abduction Superset: 3 Units
- Cable Kickback: 3 Units x 10 to 12 Reps
- Machine Hip Extension: 10-12 Reps
Midweek, Collis combines glutes and again coaching. She begins with RDLs, including 20 kilograms per warm-up set earlier than her heaviest working set of 105 kilograms for six reps. She dropped to 100 kilograms for eight reps, 80 kilograms for 10 reps, and 60 kilograms to failure.
Standing hip hinges like RDLs are non-negotiable for glute growth. Collis modified machine abductions, supersetting 12 reps in a standing reclined bridge with 12 reps hinged ahead to focus on her higher glutes.
Saturday: Glute and Quad Focus
“That is the toughest coaching day all through the week. You’ll by no means have a greater glute pump than this,” Collis forewarned. She fueled up with instantaneous noodles, Turkey rashers, and a pre-workout.
- Abduction Heat-Up
- Machine Hip Thrusts: 3 x 10-12
- Leg Press: 3 x 8-10
- Dumbbell Bulgarian Split Squat
- Smith Machine Good Mornings: 3 x 10-12
- Abduction Finisher: 100 Reps
Collis recommends performing Bulgarian break up squats in a power rack. She locations one foot over the barbell and grips the body for stability whereas leaning onto the working leg. She carried out these with a heavy dumbbell and straps.
Collis wrapped with an intense 100-rep finisher on the kidnapping machine, dropping the load by 5 kilograms each 20 reps.
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References
- King, A., Helms, E., Zinn, C., & Jukic, I. (2022). The Ergogenic Results of Acute Carbohydrate Feeding on Resistance Train Efficiency: A Systematic Assessment and Meta-analysis. Sports activities medication (Auckland, N.Z.), 52(11), 2691–2712. https://doi.org/10.1007/s40279-022-01716-w
- Henselmans, M., Bjørnsen, T., Hedderman, R., & Vårvik, F. T. (2022). The Impact of Carbohydrate Consumption on Energy and Resistance Coaching Efficiency: A Systematic Assessment. Vitamins, 14(4), 856. https://doi.org/10.3390/nu14040856
- Naharudin, M. N., Adams, J., Richardson, H., Thomson, T., Oxinou, C., Marshall, C., Clayton, D. J., Mears, S. A., Yusof, A., Hulston, C. J., & James, L. J. (2020). Viscous placebo and carbohydrate breakfasts equally lower urge for food and improve resistance train efficiency in contrast with a management breakfast in educated males. The British journal of vitamin, 1–9. Advance on-line publication. https://doi.org/10.1017/S0007114520001002
- Naharudin, M. N., Yusof, A., Clayton, D. J., & James, L. J. (2022). Ravenous Your Efficiency? Diminished Preexercise Starvation Will increase Resistance Train Efficiency. Worldwide journal of sports activities physiology and efficiency, 17(3), 458–464. https://doi.org/10.1123/ijspp.2021-0166
- Williams, M. J., Gibson, N. V., Sorbie, G. G., Ugbolue, U. C., Brouner, J., & Easton, C. (2021). Activation of the Gluteus Maximus Throughout Efficiency of the Again Squat, Break up Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. Journal of power and conditioning analysis, 35(1), 16–24. https://doi.org/10.1519/JSC.0000000000002651
- Barbalho, M., Coswig, V., Souza, D., Serrão, J. C., Hebling Campos, M., & Gentil, P. (2020). Again Squat vs. Hip Thrust Resistance-training Packages in Effectively-trained Girls. Worldwide journal of sports activities medication, 41(5), 306–310. https://doi.org/10.1055/a-1082-1126
Featured picture: @gracie.collis on Instagram