sweatcue Workout library

Home › Workout library › Glutes & legs plan (4 weeks)

Weights · Plan · Get stronger

Glutes & legs plan (4 weeks)

Intermediate · 25–39 · 4-week plan · 2 to 3 days a week

Four weeks of progressive lower-body training to build and shape. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration4-week plan · 2 to 3 days a week
FormatSets, reps & timed rest
Focus4 weeks
Intensityclose to failure
EquipmentMinimal
Best forGet stronger, intermediate

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Build me a 4-week lower-body strength plan focused on glutes and legs, training 2 to 3 days a week. Centre each session on a hip thrust, a squat and a Romanian deadlift, plus a lunge or step-up and a calf raise, working in the 8 to 12 rep range close to failure. Add a little load or an extra set each week, with a lighter final week. For each training day list the exercises with sets, reps, rest in seconds and a load or RPE. Include the rest days.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Glutes and legs grow on the same progressive, moderate-rep, near-failure training as any muscle, trained twice a week with rising volume or load over the block. Women respond to the same principles as men.

Sources: Schoenfeld et al., Sports 2021 (load & reps); Schoenfeld et al., J Sports Sci 2017 (weekly volume); Roberts et al., J Strength Cond Res 2020 (no sex difference in gains)

Who this plan is for

Built with one person in mind: Late 20s, train regularly, lower-body strength and shape.

  • You’re an intermediate-level trainer and you want to get measurably stronger.
  • You have access to the kit it calls for: minimal.
  • You want a structured, progressing plan rather than a one-off session.

Who should adapt or skip it

  • It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

This is a multi-week plan that progresses as you go, the AI builds the later weeks harder. Here’s the rhythm of the opening fortnight, at about 3 sessions a week:

MonTueWedThuFriSatSun
Week 1●·●·●··
Week 2●·●·●··

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More weights & related workouts

WeightsGlute & lower-body hypertrophy BodyweightNo-kit glutes & legs HIITLower-body conditioning MobilityHip mobility for lifters

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.