Free glute and leg programs
Free lower-body templates from bootybuild.ing. Pick a card, open it in the builder, edit anything, and share your version as one link. Use the Blank program card to start from scratch.
Blank program
Empty week, your rules
Open the bootybuild.ing editor with a fresh week. Add mesocycles, days, and exercises, then share your link when you are ready.
3-day glute split
Thrust, squat, hinge
Three-day lower-body split with hip thrust, squat, and hinge days. Set your maxes in Config so percentages fill in automatically.
4-day glute hypertrophy
Thrust + squat frequency
Four training days with extra hip thrust and squat exposure. Good when you want more glute frequency without a five-day split.
Glute strength week
65, 75, 85% waves
Progressive strength week on hip thrust, squat, and RDL. Set your true maxes in Config so loads fill in from the percentages.
Hip thrust focus
Extra thrust volume
Three-day template with hip thrust twice per week plus squat and hinge support. Useful when you want more direct glute work.
Heavy glute week
Top sets, backoff
Single-week template with heavy singles on hip thrust, squat, and RDL plus light accessory work. Adjust percentages to match your target loads.
Beginner linear
Add weight each session
Simple A and B style three-day layout for newer lifters. Leave load blank and add 5 lb or 2.5 kg per session as you progress.