Specific workouts for your glutes based off gender and body type
- Xavier Savage
- May 31
- 20 min read
Updated: Jun 17
The Body Type Glute Training System: Strategic Workouts for Maximum Results
Your body type determines how you should train your glutes. Not just what exercises to do, but how often, how heavy, and in what combinations. This isn't about cookie-cutter programs—it's about leveraging your genetic blueprint for maximum glute development while respecting your natural proportions.
Most glute programs ignore body type differences completely. They assume a Pear Heavy Lower should train exactly like a Rectangle Light Structure. This approach wastes time and creates frustration. Your genetics create specific advantages and challenges that demand customized solutions.
The breakthrough comes when you align your glute training with your natural structure. Some body types can handle high-volume squatting. Others need isolation-focused approaches. Some respond to daily training. Others need strategic recovery periods.
Don't know your exact body type? Take the DX Body Type Quiz to discover your precise archetype and unlock your genetic advantages.
Strategic Question: Are you training your glutes for your body type, or following a generic program that ignores your genetic advantages?
Female Body Type Glute Protocols
Hourglass Classes: Proportion Enhancement Strategy
Lean Class (115-145 lbs) - High Frequency Glute Specialization
Day 1: Maximum Tension Focus
Barbell Hip Thrust: 4 sets x 8-12 reps
Bulgarian Split Squat: 3 sets x 10 per leg
Romanian Deadlift: 3 sets x 12-15
Lateral Band Walks: 2 sets x 15 per direction
Day 2: Metabolic Stress
Glute Bridge Hold: 3 sets x 30-45 seconds
Reverse Lunge: 3 sets x 12 per leg
Single-Leg Hip Thrust: 3 sets x 10 per leg
Clamshells: 2 sets x 20 per side
Day 3: Power Development
Jump Squats: 4 sets x 8
Single-Leg Glute Bridge: 3 sets x 12 per leg
Curtsy Lunge: 3 sets x 10 per leg
Fire Hydrants: 2 sets x 15 per side
Training Notes: Your smaller frame recovers quickly but needs consistent stimulus. Train glutes every other day. Focus on perfect form with moderate loads. Your natural waist definition means glute growth creates dramatic visual impact immediately.
Balanced Class (145-175 lbs) - Moderate Volume Approach
Day 1: Heavy Compound Focus
Barbell Hip Thrust: 5 sets x 6-8 reps
Goblet Squat: 4 sets x 12-15
Romanian Deadlift: 4 sets x 10-12
Lateral Band Walks: 3 sets x 12 per direction
Day 2: Unilateral Strength
Single-Leg Hip Thrust: 4 sets x 8 per leg
Bulgarian Split Squat: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 12 per leg
Side-Lying Hip Abduction: 3 sets x 15 per side
Day 3: Volume Accumulation
Glute Bridge: 4 sets x 15-20
Reverse Lunge: 4 sets x 12 per leg
Sumo Deadlift: 3 sets x 12-15
Clamshells: 3 sets x 20 per side
Training Notes: You can handle moderate to high volume. Train glutes 3x per week. Progressive overload aggressively—your frame can support it. Balance glute development with upper body work to maintain proportions. For comprehensive training methodology, see our training split guide.
Power Class (175-200+ lbs) - Strength-Focused Protocol
Day 1: Maximum Strength
Barbell Hip Thrust: 6 sets x 3-5 reps
Back Squat: 4 sets x 6-8 reps
Romanian Deadlift: 4 sets x 8-10
Walking Lunges: 3 sets x 20 total steps
Day 2: Accessory Volume
Glute Bridge: 4 sets x 12-15
Step-Ups: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 15 per direction
Training Notes: Your larger frame handles heavy loads well but needs longer recovery. Train glutes 2x per week with high intensity. Focus on strength progression over volume. Your natural curves mean strategic glute development maintains ideal proportions.
Pear Classes: Strategic Upper Balance Protocol
Light Lower (120-150 lbs) - Controlled Development
Day 1: Glute Focus (Lower Volume)
Hip Thrust: 3 sets x 10-12 reps
Romanian Deadlift: 3 sets x 12-15
Reverse Lunge: 3 sets x 10 per leg
Clamshells: 2 sets x 15 per side
Day 2: Upper Body Emphasis
Push-Up Variations: 4 sets x 8-12
Pull-Up Negatives: 4 sets x 3-5
Shoulder Press: 4 sets x 10-12
Row Variations: 4 sets x 12-15
Day 3: Integrated Training
Glute Bridge: 3 sets x 15
Single-Leg RDL: 3 sets x 8 per leg
Lateral Raise: 3 sets x 12-15
Band Pull-Aparts: 3 sets x 20
Training Notes: Your natural lower body mass requires strategic programming. Limit glute volume to 2x per week. Focus 60% of training time on upper body development. Avoid high-volume squatting that adds unwanted lower body mass.
Moderate Lower (150-180 lbs) - Balanced Approach
Day 1: Glute Activation
Glute Bridge: 4 sets x 12-15
Single-Leg Hip Thrust: 3 sets x 8 per leg
Lateral Band Walks: 3 sets x 12 per direction
Fire Hydrants: 2 sets x 12 per side
Day 2: Upper Body Priority
Bench Press Variation: 5 sets x 6-8
Row Variation: 5 sets x 8-10
Shoulder Circuit: 4 sets x 10-12
Arm Superset: 3 sets x 12-15
Day 3: Lower Body Maintenance
Romanian Deadlift: 3 sets x 10-12
Reverse Lunge: 3 sets x 10 per leg
Calf Raises: 3 sets x 15-20
Hip Flexor Stretch: 2 sets x 30 sec per side
Training Notes: Balance glute maintenance with aggressive upper body development. Train glutes 2x per week with moderate intensity. Your goal is proportion, not maximum glute size.
Heavy Lower (180-220+ lbs) - Minimal Volume Strategy
Day 1: Glute Activation Only
Glute Bridge: 3 sets x 15
Side-Lying Hip Abduction: 3 sets x 12 per side
Clamshells: 2 sets x 15 per side
Glute Stretch: 2 sets x 30 seconds
Day 2: Upper Body Intensive
Heavy Pressing: 6 sets x 5-8
Heavy Pulling: 6 sets x 5-8
Shoulder Development: 4 sets x 10-12
Arm Development: 4 sets x 12-15
Training Notes: Your lower body mass requires minimal glute volume. Focus on activation and mobility rather than growth. Dedicate 70% of training time to upper body development. Avoid any compound lower body movements that add mass.
Apple Classes: Extremity Development Focus
Compact Core (130-160 lbs) - Full Body Building
Day 1: Glute and Shoulder Emphasis
Hip Thrust: 4 sets x 10-12
Shoulder Press: 4 sets x 10-12
Romanian Deadlift: 3 sets x 12-15
Lateral Raises: 3 sets x 12-15
Day 2: Legs and Arms
Bulgarian Split Squat: 4 sets x 10 per leg
Arm Superset: 4 sets x 12-15
Single-Leg RDL: 3 sets x 10 per leg
Calf Raises: 3 sets x 15-20
Day 3: Glute and Back
Glute Bridge: 4 sets x 15
Pull-Up Progression: 4 sets x 5-8
Reverse Lunge: 3 sets x 10 per leg
Row Variation: 3 sets x 12-15
Training Notes: Build muscle in extremities to create proportion. Train glutes 3x per week with moderate volume. Avoid core isolation work. Focus on creating shape through strategic muscle development.
Solid Core (160-190 lbs) - Strategic Shaping
Day 1: Glute Development
Barbell Hip Thrust: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Lateral Band Walks: 3 sets x 12 per direction
Glute Stretch: 2 sets x 30 seconds
Day 2: Upper Body Building
Push-Pull Superset: 4 sets x 10-12
Shoulder Circuit: 4 sets x 12-15
Arm Development: 3 sets x 12-15
Upper Back Focus: 3 sets x 15-20
Day 3: Lower Body Shape
Single-Leg Hip Thrust: 3 sets x 8 per leg
Step-Ups: 3 sets x 10 per leg
Calf Development: 4 sets x 15-20
Hip Mobility: 3 sets x 30 seconds
Training Notes: Create shape through strategic muscle building. Train glutes 2x per week with focused intensity. Emphasize shoulders and glutes to create hourglass illusion.
Dense Core (190-230+ lbs) - Proportion Creation
Day 1: Glute Foundation
Hip Thrust: 4 sets x 6-8 (heavy)
Romanian Deadlift: 3 sets x 8-10
Single-Leg Glute Bridge: 3 sets x 10 per leg
Hip Mobility: 3 sets x 30 seconds
Day 2: Shoulder Building
Heavy Press: 5 sets x 5-6
Lateral Raise: 4 sets x 12-15
Rear Delt Focus: 4 sets x 15-20
Upper Back: 4 sets x 12-15
Training Notes: Focus on heavy, low-volume glute work. Train glutes 2x per week maximum. Prioritize shoulder width creation. Your size allows for heavy loading but requires longer recovery.
Rectangle Classes: Total Mass Development
Light Structure (100-130 lbs) - Foundation Building
Day 1: Compound Focus
Hip Thrust: 4 sets x 8-10
Goblet Squat: 4 sets x 12-15
Romanian Deadlift: 3 sets x 12-15
Reverse Lunge: 3 sets x 10 per leg
Day 2: Volume Training
Glute Bridge: 4 sets x 15-20
Bulgarian Split Squat: 3 sets x 12 per leg
Single-Leg RDL: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 3: Skill Development
Bodyweight Squat: 4 sets x 15-20
Single-Leg Glute Bridge: 3 sets x 10 per leg
Reverse Lunge: 3 sets x 12 per leg
Hip Flexor Stretch: 3 sets x 30 seconds
Training Notes: Your light frame needs frequent stimulation with moderate loads. Train glutes 3x per week with progressive loading. Focus on movement quality and gradual strength building.
Medium Structure (130-160 lbs) - Strength Building
Day 1: Heavy Day
Barbell Hip Thrust: 4 sets x 6-8
Back Squat: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Walking Lunges: 3 sets x 16 steps
Day 2: Volume Day
Glute Bridge: 4 sets x 12-15
Bulgarian Split Squat: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 12 per leg
Step-Ups: 3 sets x 10 per leg
Training Notes: Balance heavy loading with volume work. Train glutes 2x per week with progressive overload. Your frame can handle moderate to heavy loads with proper progression.
Heavy Structure (160-190+ lbs) - Power Development
Day 1: Maximum Strength
Barbell Hip Thrust: 5 sets x 3-5
Back Squat: 4 sets x 5-6
Romanian Deadlift: 4 sets x 6-8
Bulgarian Split Squat: 3 sets x 8 per leg
Day 2: Dynamic Training
Jump Squats: 4 sets x 6
Single-Leg Hip Thrust: 4 sets x 6 per leg
Reverse Lunge: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 15 per direction
Training Notes: Your heavier frame allows maximum loading. Train glutes 2x per week with high intensity. Focus on strength and power development over volume.
Inverted Triangle Classes: Lower Body Balance Creation
Narrow Lower (125-155 lbs) - Aggressive Glute Building
Day 1: Heavy Glute Development
Barbell Hip Thrust: 5 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Bulgarian Split Squat: 4 sets x 10 per leg
Lateral Band Walks: 3 sets x 15 per direction
Day 2: Volume Accumulation
Glute Bridge: 4 sets x 15-20
Reverse Lunge: 4 sets x 12 per leg
Single-Leg RDL: 3 sets x 10 per leg
Clamshells: 3 sets x 20 per side
Day 3: Power and Shape
Jump Squats: 4 sets x 8
Single-Leg Hip Thrust: 4 sets x 8 per leg
Curtsy Lunge: 3 sets x 10 per leg
Fire Hydrants: 3 sets x 15 per side
Training Notes: Your broad shoulders need significant lower body development. Train glutes 3x per week with high volume. Progressive overload aggressively. Focus on creating curves and proportion.
Moderate Lower (155-185 lbs) - Balanced Development
Day 1: Strength Focus
Barbell Hip Thrust: 4 sets x 5-6
Back Squat: 4 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Walking Lunges: 3 sets x 16 steps
Day 2: Hypertrophy Focus
Glute Bridge: 4 sets x 12-15
Bulgarian Split Squat: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 12 per leg
Step-Ups: 3 sets x 10 per leg
Training Notes: Balance strength and size development. Train glutes 2x per week with moderate to high intensity. Your natural upper body width allows aggressive lower body training.
Broad Lower (185-220+ lbs) - Shape Refinement
Day 1: Heavy Lower Body
Barbell Hip Thrust: 4 sets x 3-5
Romanian Deadlift: 3 sets x 6-8
Single-Leg Hip Thrust: 3 sets x 8 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 2: Accessory Work
Glute Bridge: 3 sets x 12-15
Reverse Lunge: 3 sets x 10 per leg
Single-Leg RDL: 3 sets x 10 per leg
Hip Mobility: 3 sets x 30 seconds
Training Notes: Focus on shape and definition rather than mass. Train glutes 2x per week with moderate volume. Your size allows heavy loading but emphasize quality over quantity.
Diamond Classes: Strategic Extremity Building
Compact Diamond (140-170 lbs) - Full Body Development
Day 1: Glute and Shoulder Focus
Hip Thrust: 4 sets x 8-10
Shoulder Press: 4 sets x 10-12
Romanian Deadlift: 4 sets x 10-12
Lateral Raises: 3 sets x 12-15
Day 2: Lower Body and Arms
Bulgarian Split Squat: 4 sets x 10 per leg
Arm Superset: 4 sets x 12-15
Single-Leg RDL: 3 sets x 10 per leg
Calf Raises: 3 sets x 15-20
Day 3: Balanced Development
Glute Bridge: 4 sets x 12-15
Pull-Up Progression: 4 sets x 5-8
Reverse Lunge: 3 sets x 10 per leg
Upper Back Work: 3 sets x 12-15
Training Notes: Build muscle in extremities to balance your wider midsection. Train glutes 3x per week with moderate volume. Focus on creating proportion through strategic muscle development.
Solid Diamond (170-200 lbs) - Shape Creation
Day 1: Glute Priority
Barbell Hip Thrust: 4 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Lateral Band Walks: 3 sets x 12 per direction
Hip Mobility: 3 sets x 30 seconds
Day 2: Upper Body Emphasis
Heavy Press: 5 sets x 5-6
Shoulder Circuit: 4 sets x 12-15
Arm Development: 4 sets x 12-15
Upper Back Focus: 4 sets x 15-20
Training Notes: Create shape through strategic muscle building. Train glutes 2x per week with focused intensity. Emphasize shoulders and glutes to create visual balance.
Dense Diamond (200-240+ lbs) - Proportion Focus
Day 1: Heavy Glute Work
Hip Thrust: 4 sets x 3-5 (heavy)
Romanian Deadlift: 3 sets x 6-8
Single-Leg Glute Bridge: 3 sets x 8 per leg
Stretching: 3 sets x 30 seconds
Day 2: Upper Body Building
Heavy Press: 6 sets x 3-5
Lateral Raise: 4 sets x 12-15
Arm Focus: 4 sets x 10-12
Back Development: 4 sets x 12-15
Training Notes: Focus on heavy, low-volume work. Train glutes 2x per week maximum. Your size allows for heavy loading but requires strategic recovery periods.
Male Body Type Glute Protocols
Inverted Triangle Classes: Lower Body Mass Building
Narrow Base (125-155 lbs) - Aggressive Lower Development
Day 1: Heavy Glute Focus
Barbell Hip Thrust: 5 sets x 6-8
Back Squat: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Walking Lunges: 3 sets x 20 steps
Day 2: Volume Accumulation
Glute Bridge: 4 sets x 15-20
Bulgarian Split Squat: 4 sets x 12 per leg
Single-Leg RDL: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 15 per direction
Day 3: Power and Strength
Jump Squats: 4 sets x 6-8
Single-Leg Hip Thrust: 4 sets x 8 per leg
Reverse Lunge: 3 sets x 12 per leg
Calf Raises: 4 sets x 15-20
Training Notes: Your narrow base needs significant glute and leg development. Train glutes 3x per week with high volume. Progressive overload aggressively. Your upper body needs minimal maintenance volume.
Moderate Base (155-185 lbs) - Balanced Building
Day 1: Strength Focus
Barbell Hip Thrust: 4 sets x 5-6
Back Squat: 4 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Step-Ups: 3 sets x 10 per leg
Day 2: Hypertrophy Focus
Glute Bridge: 4 sets x 12-15
Bulgarian Split Squat: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 12 per leg
Lateral Lunges: 3 sets x 10 per leg
Training Notes: Balance strength and size development. Train glutes 2x per week with moderate to high intensity. Your natural V-taper allows aggressive lower body training.
Broad Base (185-210+ lbs) - Maintenance Plus
Day 1: Heavy Lower
Barbell Hip Thrust: 4 sets x 3-5
Back Squat: 4 sets x 5-6
Romanian Deadlift: 3 sets x 6-8
Walking Lunges: 3 sets x 16 steps
Day 2: Accessory Work
Single-Leg Hip Thrust: 3 sets x 8 per leg
Step-Ups: 3 sets x 10 per leg
Glute Bridge: 3 sets x 12-15
Hip Mobility: 3 sets x 30 seconds
Training Notes: Your size allows heavy loading but requires strategic recovery. Train glutes 2x per week with high intensity, lower volume. Focus on strength over volume.
Rectangle Classes: Total Mass Development
Light Structure (100-130 lbs) - Foundation Building
Day 1: Compound Focus
Hip Thrust: 4 sets x 8-10
Goblet Squat: 4 sets x 12-15
Romanian Deadlift: 3 sets x 12-15
Reverse Lunge: 3 sets x 10 per leg
Day 2: Volume Training
Glute Bridge: 4 sets x 15-20
Bulgarian Split Squat: 3 sets x 12 per leg
Single-Leg RDL: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 3: Skill Development
Bodyweight Squat: 4 sets x 15-20
Single-Leg Glute Bridge: 3 sets x 10 per leg
Reverse Lunge: 3 sets x 12 per leg
Hip Flexor Stretch: 3 sets x 30 seconds
Training Notes: Your light frame needs frequent stimulation with moderate loads. Train glutes 3x per week with progressive loading. Focus on movement quality and gradual strength building.
Medium Structure (130-160 lbs) - Strength Building
Day 1: Heavy Day
Barbell Hip Thrust: 4 sets x 6-8
Back Squat: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Walking Lunges: 3 sets x 16 steps
Day 2: Volume Day
Glute Bridge: 4 sets x 12-15
Bulgarian Split Squat: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 12 per leg
Step-Ups: 3 sets x 10 per leg
Training Notes: Balance heavy loading with volume work. Train glutes 2x per week with progressive overload. Your frame can handle moderate to heavy loads with proper progression. Learn proper deadlift technique with our deadlift guide.
Heavy Structure (160-190+ lbs) - Power Development
Day 1: Maximum Strength
Barbell Hip Thrust: 5 sets x 3-5
Back Squat: 4 sets x 5-6
Romanian Deadlift: 4 sets x 6-8
Bulgarian Split Squat: 3 sets x 8 per leg
Day 2: Dynamic Training
Jump Squats: 4 sets x 6
Single-Leg Hip Thrust: 4 sets x 6 per leg
Reverse Lunge: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 15 per direction
Training Notes: Your heavier frame allows maximum loading. Train glutes 2x per week with high intensity. Focus on strength and power development over volume.
Apple Classes: Strategic Lower Body Development
Compact Core (140-170 lbs) - Balanced Building
Day 1: Glute Foundation
Hip Thrust: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Bulgarian Split Squat: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 2: Lower Body Volume
Glute Bridge: 4 sets x 12-15
Reverse Lunge: 4 sets x 10 per leg
Single-Leg RDL: 3 sets x 10 per leg
Calf Raises: 3 sets x 15-20
Training Notes: Build lower body mass to balance your wider midsection. Train glutes 2x per week with moderate volume. Avoid direct core work that adds girth.
Solid Core (170-200 lbs) - Shape Creation
Day 1: Heavy Glute Work
Barbell Hip Thrust: 4 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Walking Lunges: 3 sets x 16 steps
Hip Mobility: 3 sets x 30 seconds
Day 2: Accessory Volume
Single-Leg Hip Thrust: 3 sets x 8 per leg
Bulgarian Split Squat: 3 sets x 10 per leg
Step-Ups: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Training Notes: Focus on creating lower body shape and proportion. Train glutes 2x per week with moderate intensity. Your goal is visual balance.
Dense Core (200-240+ lbs) - Strategic Development
Day 1: Heavy Lower Focus
Hip Thrust: 4 sets x 3-5 (heavy)
Romanian Deadlift: 3 sets x 6-8
Single-Leg Glute Bridge: 3 sets x 8 per leg
Stretching: 3 sets x 30 seconds
Day 2: Maintenance Volume
Glute Bridge: 3 sets x 10-12
Reverse Lunge: 3 sets x 8 per leg
Single-Leg RDL: 3 sets x 8 per leg
Hip Mobility: 3 sets x 30 seconds
Training Notes: Conservative approach with heavy loads. Train glutes 2x per week maximum. Focus on strength and mobility over mass building.
Oval Midsection Classes: Functional Development
Moderate Oval (170-200 lbs) - Foundation Focus
Day 1: Basic Glute Development
Hip Thrust: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Reverse Lunge: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 2: Stability and Strength
Glute Bridge: 4 sets x 12-15
Single-Leg Hip Thrust: 3 sets x 8 per leg
Bulgarian Split Squat: 3 sets x 8 per leg
Hip Flexor Stretch: 3 sets x 30 seconds
Training Notes: Focus on functional strength and posture improvement. Train glutes 2x per week with moderate volume. Emphasize movement quality over load.
Heavy Oval (200-230 lbs) - Conservative Approach
Day 1: Strength Building
Hip Thrust: 4 sets x 6-8
Romanian Deadlift: 3 sets x 8-10
Walking Lunges: 3 sets x 12 steps
Hip Mobility: 3 sets x 30 seconds
Day 2: Accessory Work
Glute Bridge: 3 sets x 10-12
Single-Leg RDL: 3 sets x 8 per leg
Step-Ups: 3 sets x 8 per leg
Stretching: 3 sets x 30 seconds
Training Notes: Conservative volume with focus on strength. Train glutes 2x per week with longer recovery periods. Prioritize mobility and function.
Dense Oval (230-270+ lbs) - Minimal Volume Strategy
Day 1: Basic Movement
Hip Thrust: 3 sets x 6-8
Romanian Deadlift: 3 sets x 8-10
Glute Bridge: 3 sets x 10-12
Hip Mobility: 3 sets x 30 seconds
Day 2: Light Activation
Bodyweight Glute Bridge: 3 sets x 12-15
Single-Leg Glute Bridge: 2 sets x 8 per leg
Lateral Band Walks: 2 sets x 10 per direction
Stretching: 3 sets x 30 seconds
Training Notes: Minimal volume with focus on activation and mobility. Train glutes 2x per week maximum. Prioritize movement quality and joint health.
Hip-Dominant Classes: Balanced Development
Light Hip-Dominant (140-170 lbs) - Upper Body Balance
Day 1: Moderate Glute Work
Hip Thrust: 4 sets x 8-10
Romanian Deadlift: 4 sets x 10-12
Bulgarian Split Squat: 3 sets x 10 per leg
Lateral Band Walks: 3 sets x 12 per direction
Day 2: Upper Body Focus
Push-Up Variations: 4 sets x 8-12
Pull-Up Progression: 4 sets x 5-8
Shoulder Press: 4 sets x 10-12
Row Variations: 4 sets x 12-15
Training Notes: Balance natural lower body dominance with upper body development. Train glutes 2x per week with moderate volume. Focus 60% of training time on upper body.
Moderate Hip-Dominant (170-200 lbs) - Balanced Approach
Day 1: Glute Maintenance
Glute Bridge: 4 sets x 12-15
Single-Leg Hip Thrust: 3 sets x 8 per leg
Reverse Lunge: 3 sets x 10 per leg
Hip Flexor Stretch: 3 sets x 30 seconds
Day 2: Upper Body Priority
Heavy Press: 5 sets x 5-6
Heavy Pull: 5 sets x 5-6
Shoulder Work: 4 sets x 10
Moderate Hip-Dominant (170-200 lbs) - Balanced Approach (continued)
Day 2: Upper Body Priority
Heavy Press: 5 sets x 5-6
Heavy Pull: 5 sets x 5-6
Shoulder Work: 4 sets x 10-12
Arm Development: 4 sets x 12-15
Training Notes: Maintain lower body strength while aggressively building upper body. Train glutes 2x per week with moderate intensity. Focus on proportion over maximum glute size.
Heavy Hip-Dominant (200-230+ lbs) - Upper Body Emphasis
Day 1: Glute Activation Only
Glute Bridge: 3 sets x 12-15
Single-Leg Glute Bridge: 3 sets x 8 per leg
Lateral Band Walks: 2 sets x 12 per direction
Hip Mobility: 3 sets x 30 seconds
Day 2: Upper Body Intensive
Heavy Pressing: 6 sets x 3-5
Heavy Pulling: 6 sets x 3-5
Shoulder Development: 5 sets x 8-10
Arm Specialization: 5 sets x 10-12
Training Notes: Minimal glute volume with maximum upper body focus. Train glutes 2x per week for maintenance only. Dedicate 75% of training time to upper body development.
Core-Heavy Classes: Strategic Balance Creation
Moderate Core-Heavy (160-190 lbs) - Extremity Building
Day 1: Glute and Shoulder Focus
Hip Thrust: 4 sets x 8-10
Shoulder Press: 4 sets x 10-12
Romanian Deadlift: 4 sets x 10-12
Lateral Raises: 3 sets x 12-15
Day 2: Lower Body and Arms
Bulgarian Split Squat: 4 sets x 10 per leg
Arm Superset: 4 sets x 12-15
Single-Leg RDL: 3 sets x 10 per leg
Calf Development: 3 sets x 15-20
Training Notes: Build muscle in extremities to balance midsection thickness. Train glutes 2x per week with moderate volume. Avoid direct core work that adds girth.
Heavy Core-Heavy (190-220 lbs) - Proportion Focus
Day 1: Glute Development
Barbell Hip Thrust: 4 sets x 6-8
Romanian Deadlift: 4 sets x 8-10
Walking Lunges: 3 sets x 14 steps
Hip Mobility: 3 sets x 30 seconds
Day 2: Upper Body Building
Heavy Press: 5 sets x 5-6
Heavy Pull: 5 sets x 5-6
Shoulder Emphasis: 4 sets x 10-12
Arm Focus: 4 sets x 12-15
Training Notes: Strategic muscle building for visual balance. Train glutes 2x per week with focused intensity. Emphasize shoulders and glutes to create proportion.
Dense Core-Heavy (220-260+ lbs) - Conservative Strategy
Day 1: Heavy Glute Work
Hip Thrust: 4 sets x 3-5 (heavy)
Romanian Deadlift: 3 sets x 6-8
Single-Leg Glute Bridge: 3 sets x 8 per leg
Stretching: 3 sets x 30 seconds
Day 2: Upper Body Priority
Heavy Press: 6 sets x 3-5
Heavy Pull: 6 sets x 3-5
Shoulder Work: 4 sets x 8-10
Mobility: 3 sets x 30 seconds
Training Notes: Conservative approach with heavy loads. Train glutes 2x per week maximum. Focus on strength over volume due to recovery demands.
Progressive Overload by Body Type
Fast Responders (Rectangle, Some Hourglass)
Week 1-2: Master form at bodyweight/light load
Week 3-4: Add 10-15 lbs to primary movements
Week 5-8: Add 5-10 lbs weekly
Week 9-12: Add volume (extra set or reps)
Moderate Responders (Apple, Diamond, Some Pear, Some Inverted Triangle)
Week 1-3: Perfect technique and establish baseline
Week 4-6: Add 5-10 lbs to primary movements
Week 7-10: Progress every 2 weeks
Week 11-16: Focus on volume and technique refinement
Slow Responders (Heavy Pear, Heavy Apple, Oval Midsection, Heavy Hip-Dominant)
Week 1-4: Master movement patterns completely
Week 5-8: Add 5 lbs to primary movements
Week 9-12: Progress every 3-4 weeks
Week 13-20: Vary rep ranges and intensities
Recovery Protocols by Frame Size
Light Frames (All Body Types Under 150 lbs)
Train glutes 4-5x per week
45-60 minute sessions
48-hour recovery between heavy sessions
Higher frequency, lower absolute intensity
Medium Frames (150-180 lbs)
Train glutes 3-4x per week
60-75 minute sessions
48-72 hour recovery between heavy sessions
Moderate frequency and intensity
Heavy Frames (180+ lbs)
Train glutes 2-3x per week
75-90 minute sessions
72-96 hour recovery between heavy sessions
Lower frequency, higher absolute intensity
For optimal recovery strategies, check out our comprehensive sleep and energy guide.
Your Body Type Glute Action Plan
Step 1: Identify Your Exact Classification. Don't just pick "Pear"—determine if you're Light Lower, Moderate Lower, or Heavy Lower. Your specific weight class determines your exact protocol.
Step 2: Select Your Protocol. Follow the program designed for your body type and weight class. Don't mix and match—these are complete systems designed to work together.
Step 3: Track Your Progression. Use the progression guidelines for your response type. Fast responders advance weekly. Slow responders advance monthly. Match your expectations to your genetics.
Step 4: Adjust for Individual Response. If you're not progressing, don't just add more volume. Consider if you need more recovery, different exercises, or modified progression rates.
Final Challenge: Will you continue using generic glute programs that ignore your body type, or will you leverage your genetic blueprint for maximum results?
Your body type determines your optimal glute training strategy. Stop fighting your genetics and start using them as your competitive advantage.
The DX Hypertrophy Codex: Complete Body Type Training Arsenal
Glutes are just the beginning. Your entire physique demands the same precision your glutes receive. This codex contains links to the complete body type training arsenal for maximum muscle development.
Complete Muscle Group Training Systems
Chest Development by Body Type Master chest training for your specific archetype with our complete chest training guide. Learn how Rectangle classes need mass-building protocols while Hourglass classes require balanced development approaches.
Arm Development Protocols Stop wasting time with generic arm workouts. Discover why your arms won't grow with our arm training fundamentals and master advanced techniques in our complete arm development guide.
Shoulder Development Matrix Build commanding shoulders that match your body type with our comprehensive shoulder training system. Learn why narrow shoulder classes need width creation while broad shoulder classes focus on maintenance.
Complete Leg Training Systems Master leg development beyond just glutes with our leg asymmetry correction guide and ultimate hamstring development protocols.
Core Training by Archetype Learn strategic core training that builds your body type's strengths with our advanced cable ab techniques and understand why different body types need completely different core approaches.
Training Methodology and Advanced Techniques
Training Split Optimization Your training split determines everything. Master the science with our training split methodology guide and learn why your body type dictates your optimal training frequency.
Advanced Training Techniques Push beyond basic programming with our advanced workout techniques and learn how to apply intensity methods specific to your recovery capacity.
Movement Mastery Perfect your fundamental movement patterns with our deadlift technique guide and bench press mastery.
Body Type Specific Training Guides
DX Deadlift Archetypes Master deadlift variations for your body type with our specialized guides:
Complete Body Type Training Systems Explore comprehensive training for all body types:
Recovery and Performance Optimization
Nervous System Mastery Optimize your training response with our complete nervous system guide and advanced nervous system protocols.
Sleep and Energy Optimization Master the foundation of all progress with our comprehensive sleep and energy guide and learn how your body type affects your recovery needs.
Supplementation by Training Demand Optimize your supplement stack with our energy enhancement guide and brain performance protocols.
Nutrition Integration
Protein Optimization Calculate your exact protein needs with our protein requirements guide and understand how training volume affects your nutritional demands.
Carbohydrate Timing Master nutrient timing with our carbohydrate strategy guide and learn how your body type determines your carb tolerance.
Complete Nutrition Systems Build your complete nutritional foundation with our muscle building essentials and understand the connection between training and nutrition.
Advanced Nutritional Strategies
Still unsure about your exact body type classification? Take the DX Body Type Quiz now to unlock your complete genetic blueprint and training strategy.
Resource Drop (Socials & Training Options):
Follow my uncensored insights and daily directives: Instagram: https://www.instagram.com/dxthetrainer YouTube: http://www.youtube.com/@dxthetrainer
Ready to deploy? Access elite online training systems and strategic plans built for results, for both men and women, including specialized programs for pre/post-pregnancy and achieving your ultimate physique: DXTHEtrainer.com Plans & Pricing
For those in Houston, TX demanding the highest level of personalized weaponization, limited slots for in-person training are available with me, Xavier Savage, at VFit Gym, 5539 Richmond Ave, Houston, TX. This includes tailored approaches for all individuals. Serious inquiries can connect via dxthetrainer.com.
If you're looking for a casual trainer or quick fixes, scroll on. This path demands commitment.
If you've read this far, your problem isn't lack of information—it's lack of strategic execution and uncompromising guidance.
You're not just hiring a trainer or buying a plan. You're declaring war on your weakness and investing in your sovereignty.
Final Overall Self-Reflection Questions:
What part of me is still hiding behind generic programs instead of embracing my genetic blueprint?
How has ignoring my body type limitations sabotaged my previous muscle development?
What will I do in the next 24 hours to start training specifically for my archetype?
Am I ready to commit to my body type's specific recovery and progression requirements?
Will I continue fighting my genetics or finally use them as my competitive advantage across my entire physique?
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