Level 2
Level Up
You've got the basics down — you know how to hip thrust, you show up consistently, and your glutes are responding. Now it's time to train smarter. This curriculum covers the variables that separate intermediate lifters from beginners: volume, frequency, tempo, rest periods, and the neuroscience of actually feeling your glutes work.
Before you dive in
You should be able to hip thrust with good form, train glutes 2x/week consistently, and understand the basics of progressive overload. If any of those feel shaky, complete the beginner curriculum first — it only takes 45 minutes.
Go beyond beginner progress
Progressive Overload for Glutes: Why Adding Weight Isn't the Only Way
Progressive overload is the engine of glute growth — but most people think it only means adding plates. Here are 6 smarter ways to force adaptation and keep your glutes growing.
Optimize your training frequency
Glute Training Frequency: How Many Days Per Week Actually Builds a Better Butt?
How often should you train glutes for maximum growth? We break down the research on training frequency, volume, recovery, and how to structure your weekly split for optimal glute hypertrophy.
Program volume intelligently
Glute Training Volume: How Much Is Enough (And How Much Is Too Much)
More sets isn't always better — but too few and you're basically just warming up. Here's what the science says about weekly glute training volume and how to find your sweet spot.
Master rest periods
Rest Periods for Glute Growth: Why Rushing Between Sets Is Sabotaging You
How long should you rest between sets for glute hypertrophy? The answer is longer than you think. Here's what the evidence says about rest periods, ATP recovery, and why your superset obsession might be holding your glutes back.
Develop the mind-muscle connection
The Mind-Muscle Connection Isn't Woo-Woo — Here's the Science
Internal focus during glute training actually changes muscle activation patterns. Here's what the research says, how to develop it, and why it matters more for your glutes than almost any other muscle.
Use tempo to unlock new stimulus
Tempo Training for Glutes: Why Slowing Down Might Be Your Fastest Path to Growth
Tempo training manipulates time under tension to drive glute hypertrophy without adding weight. Learn how eccentric, pause, and slow-rep protocols build bigger glutes — and how to program them.
Fix your form at depth
Posterior Pelvic Tilt: The Glute Hack Hiding in Plain Sight
Posterior pelvic tilt during hip thrusts and bridges can dramatically increase glute activation. Here's the science behind it, how to do it right, and when it actually matters.
Ready to go deeper?
After this curriculum, explore the full science library or drill into specific exercises.
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