Glute workouts are everywhere—but many at-home routines barely scratch the surface. They throw in one or two glute moves, then shift focus elsewhere. If your goal is real glute growth, you need a plan built around progressive training and smart exercise selection.

This 4-day split program delivers exactly that. With two upper-body and two lower-body sessions per week, each lasting under an hour, you'll target the glutes directly while strengthening the rest of your body. Whether you're a beginner or just looking for a fresh challenge, this routine sets the foundation for eight weeks of noticeable results.

Equipment You'll Need

This program keeps things simple with gear that fits easily into a home setup.

• Dumbbells

• Kettlebells

• Large resistance bands

• Small looped resistance bands

• Your own bodyweight

Optional upgrades : A barbell, bench, exercise ball, or ankle weights can be swapped in to add variety and progression.

Warm-Up (5 Minutes)

A proper warm-up primes your glutes for action and helps prevent injury. Here's a quick, targeted routine:

1. 2 minutes stair climbs (or step-ups onto a sturdy platform)

2. Dynamic Pigeon Stretch - 5 reps each leg

3. Bodyweight Glute Kickbacks – 10 reps each leg

Now you're ready to train.

About the Workout

• Duration: ~45 minutes per session

• Rest: 60 seconds between sets

• Progression: Start at the lower end of sets/reps, then increase volume as strength builds

• Rule of thumb: When you can complete the top of the rep range comfortably, it's time to add weight or increase resistance.

The 4-Day Training Plan

Day 1 – Upper Body

Go to failure on your final set. Beginners can modify with knee push-ups.

Day 2 – Lower Body (Glute Focus)

Day 3 – Upper Body

Day 4 – Lower Body (Glute Focus)

Go to failure on your last set. Beginners can modify with bodyweight bridges.

Training Schedule Examples

Beginner-Friendly:

• Mon: Day 1 – Upper

• Tue: Rest

• Wed: Day 2 – Lower

• Thu: Rest

• Fri: Day 3 – Upper

• Sat: Day 4 – Lower

• Sun: Rest

Alternative Flow:

• Mon: Day 1 – Upper

• Tue: Day 2 – Lower

• Wed: Rest

• Thu: Day 3 – Upper

• Fri: Day 4 – Lower

• Sat: Rest

• Sun: Rest

Extra Tips for Faster Progress

• Slow it down – If dumbbells feel too light, slow the tempo or pause at the top/bottom of each rep for extra tension.

• Reduce rest time – Cut down to 45 seconds between sets to keep intensity high.

• Mix in extra gear – Have ankle weights, an exercise ball, or resistance sliders? Rotate them in to keep your workouts fresh.

Conclusion

This 4-day at-home program is beginner-friendly, glute-focused, and equipment-light , making it ideal if you're training outside the gym. After 6–8 weeks, you should notice stronger lifts, firmer glutes, and improved overall fitness.

Next step: Print out the plan or save it on your phone so you can track sets, reps, and progress each week.