A coached six-week glute block: heavy hip thrusts, hinges and split squats, progressed every single week, with a nutrition assessment so what you build actually shows.
Why it works
- Bands plateau in six weeks — Muscle grows when the load keeps climbing. We add weight to the bar every week and log it, so you never repeat the same workout twice.
- Glutes are built in the kitchen — You cannot build a muscle in a calorie deficit. The nutrition assessment sets a protein target and a simple plan to actually hit it.
- Coached form, every rep — Hip thrusts and RDLs only work when your glutes do the work, not your lower back. A coach watches and fixes it in real time.
The 50-minute workout
- Activate (6 min) — Banded bridges, lateral walks, single-leg RDL holds. Wake up the glutes so they lead every lift.
- Heavy (15 min) — One big lift, progressed weekly. Day A: barbell hip thrust. Day B: trap-bar or sumo deadlift. 4 sets of 6–8.
- Build (18 min) — Two supersets: Bulgarian split squats + cable kickbacks, glute-biased back extensions + step-ups. 3 sets of 10–12.
- Burn (8 min) — Frog pumps, banded abductions, and a hip-thrust drop set to failure.
- Finish (3 min) — Sled push or steep incline walk. Done in 50.
Six weeks
- Week 1 — Baseline lifts, photos and measurements. Learn the hip thrust and hinge.
- Weeks 2–3 — Add load to the heavy lift each session; add a rep on the build supersets.
- Week 3 — Mid-point check-in: photos, measurements, nutrition adjustment.
- Weeks 4–5 — Heaviest weeks. New rep PRs on the thrust and deadlift.
- Week 6 — Test week, final photos, and your next block mapped out with your coach.
Questions
Will lifting heavy make my legs bulky?
No. Six weeks of progressive hip thrusts and hinges builds glute shape and strength; the thighs get firmer, not bigger. Bulk comes from years of eating in a large surplus, not from a 50-minute class twice a week.
I've never touched a barbell. Can I start?
Yes. Week 1 is baseline and technique. You start with the bar or a dumbbell and the coach loads it when your form earns it.
When does it run?
Glute Lab runs inside The Forge sessions on the weekly schedule — weekdays at 11am and 8pm. Tell your coach you're on the Glute Lab track and they'll run your block.
Do I need a membership?
It's included in the Class Membership and Gym + Classes plans. Start with the free 3-Day Training Pass and try a Forge session before you decide.
What about the nutrition part?
Every Glute Lab member gets a nutrition assessment: a protein target, a simple meal structure, and a check-in at week 3. No meal plan you can't live with.
Claim your free 3-Day Training Pass →
Visit
The Peace Center Gym, 4228 Melrose Ave, Los Angeles, CA 90029 (East Hollywood, near LA City College). Open 24/7. Parking lot in the back. Call (323) 213-9161 or the 24/7 info line (213) 684-5319.