Brendan TietzWomen who want a clearly structured path to build visible glutes instead of training blindly.
This plan was built to grow glutes efficiently without relying on random high-volume leg days. It combines heavy compound lifts twice per week with targeted accessories to shape the glutes and posterior chain in a predictable, measurable way. Instead of chasing fatigue, it uses %1RM and RPE/RIR to control stimulus and recovery so women can overcome common sticking points like plateau, overuse soreness, or wasted effort from unstructured sessions.
프로그램 구성
The cycle runs 10 weeks with 4 days per week. One lower day is overload-focused (squat, deadlift, hip thrust load progression) and the other is hypertrophy-focused with moderate loads and higher volume for glute density and shape. Upper days follow the same overload–hypertrophy logic for balance. Main lifts follow %1RM or RPE/RIR guidelines with linear weekly progression. Accessory work includes lunge variations, cable kickbacks, and glute-isolation drills. The day order is fixed to manage fatigue and recovery.
Legs
Abs
Chest
Back
Shoulders
ArmsLegsBackShouldersArmsTreat overload days as “progress” days and hypertrophy days as “quality” days. Don’t chase weight at the expense of form — use RPE/RIR to autoregulate when fatigue rises. Prioritize hinge mechanics and glute drive; let isolation work complement—not sabotage—your heavy days. If RPE trends upward or quality drops, deload instead of forcing volume. Support training with adequate protein, sleep, and light priming work before glute sessions to ensure reproducible contractions and steady progression.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Brendan Tietz is a coach known for designing muscle growth and strength programs that rely on data-driven progression and structured frameworks rather than intuition-based training. He specializes in lower body development, particularly glute training, while providing guidelines that are easy for non-professionals to follow.
