Choose your setup
Your program route
Train each session at RPE 7–8, meaning you finish most working sets with about 2 quality reps left. Rest 75–120 seconds between sets; take longer for your heaviest hinge, squat, and thrust work.
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Premium + VIP program
Glute priority. Stronger from the ground up.
An original eight-week EmiFit plan for glute hypertrophy, lower-body strength, deep-core stability, posture, and sustainable physique support. This is not a spot-reduction promise—your waist work supports bracing, posture, and overall training capacity.
Sign in to unlockEight weeks · four days
Two glute-priority sessions. One strong frame. One full-body reset.
Every day includes a gym route and a home route, with original EmiFit substitutions and no borrowed programming or demo content.
Before every session
Warm up with purpose
- 01Raise: 3–5 minutes of easy walking, cycling, or marching until you feel warmer—not exhausted.
- 02Rehearse: 1–2 bodyweight rounds of hip hinges, glute bridges, split-squat positions, and rib-stacked breathing.
- 03Ramp: Use 1–3 lighter practice sets before your first loaded lower-body movement. The warm-up should make the work feel safer, not pre-fatigue it.
The 4-day split
Run the week. Keep the options.
Select the Gym or Home tab to review the route you will activate. Each option stays faithful to the day’s movement goal rather than forcing a one-size-fits-all swap.
Hip extension, hinge control, and deep-core bracing
Day 1 · Glute Drive
- Bench Hip Thrust · 3 × 8–12
- Romanian Deadlift · 3 × 8–12
- Split Squat · 3 × 8–12 / side
- Cable Glute Sweep · 2–3 × 12–15
- Dead Bug · 3 × 6–8 / side
Swap path: No bench or cable? Use Banded Glute Bridge and Quadruped Hip Pressback. Use a backpack or dumbbells for the hinge when available.
Upper-body strength, posture capacity, and anti-lean core work
Day 2 · Strong Frame
- Incline Dumbbell Press · 3 × 8–12
- One-Arm Dumbbell Row · 3 × 8–12 / side
- Neutral-Grip Lat Pulldown · 3 × 8–12
- Lateral Raise · 2–3 × 12–15
- Suitcase Carry · 3 × 30–45 sec / side
- Dead Bug · 2 × 6–8 / side
Swap path: No dumbbells? Use a loaded backpack for Floor Press and Carry. Anchor the band only to a secure point before pulling.
Squat pattern, unilateral lower-body strength, and glute volume
Day 3 · Glute Volume
- Goblet Squat · 3 × 8–12
- Bench Hip Thrust · 3 × 8–12
- Step-Up · 3 × 8–12 / side
- Lateral Band Walk · 2–3 × 12 steps / side
- Standing Calf Raise · 2–3 × 12–15
Swap path: Use a stable chair or low step. Reduce the height or support yourself lightly if balance limits control.
Full-body conditioning with an at-home option and low-impact pace
Day 4 · Full-Body Reset
- Kettlebell Deadlift · 3 × 8–12
- Floor Press · 3 × 8–12
- Band Row · 3 × 10–15
- Low-Impact Conditioning Circuit · 3 × 8 min
- Glute Bridge · 2 × 12–15
Swap path: No kettlebell? Slow the Hip Hinge Drill and add a backpack only when the pattern stays controlled. Swap the circuit for a brisk walk if needed.
Eight-week progression
Add only what you can own.
Weeks 1–3
Build the base
Keep 2 reps in reserve, learn positions, and add a rep or a small amount of load only when form stays crisp.
Week 4
Deload and recover
Keep the same movements, reduce total sets by about one-third, and stay around RPE 6–7. Sleep, walk, and reset.
Weeks 5–7
Progress with intent
Return to RPE 7–8. Add 1 rep, a small load increase, or a controlled tempo after reaching the top of the prescribed range.
Week 8
Consolidate
Repeat your best controlled working sets, record what changed, and use your check-in to request the next adjustment.
Weekly member check-in
Train. Log. Adjust.
The program activates inside your existing EmiFit training workspace, so your week stays in one private member flow.
Complete + log
Mark workouts done, record loads, reps, effort, and form notes after each session.
Review adherence
See your weekly sessions and adherence rate, then note wins, blockers, and your next focus.
Keep progress private
Optionally save measurements and private progress-photo references only if they serve you.
Ask for an adjustment
Send a focused adjustment request with your weekly review; VIP members have the current coach-adjustment access.