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Heavy hip-thrust glute session

Intermediate · 25–39 · ~40 min

A barbell hip-thrust-led session with full-range accessories to load and grow the glutes. 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

Duration~40 min
FormatSets, reps & timed rest
FocusGlutes
IntensityRPE 8
Equipmentbarbell, dumbbells, machines
Best forBuild muscle, 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).

Write me a 40-minute gym glute session built around the barbell hip thrust. I'm an intermediate woman training for muscle. Warm-up (5 min): 10 bodyweight glute bridges, 10 cat-camels, 12 banded lateral walks each direction, then one light hip-thrust set of 10. Main work: 1) Barbell hip thrust 4x8 at RPE 8 (about 2 reps in reserve), full lockout with a 1-second squeeze at the top, rest 120 sec; 2) Dumbbell Romanian deadlift 3x10 at RPE 8, slow controlled stretch to mid-shin, rest 90 sec; 3) Walking dumbbell lunges 3x10 per leg, full depth, rest 90 sec; 4) Cable or machine hip abduction 3x15 at RPE 9, rest 60 sec. Tell me how to pick starting loads, how to add weight week to week, and 2 cues for keeping tension on the glutes rather than the lower back. Give a 2-minute cooldown stretch.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Hip thrusts and Romanian deadlifts load the glutes heavily through a large range of motion, which is what drives muscle growth. Growth comes from training with enough load and taking sets close to failure (around 1-3 reps in reserve); both moderate and heavier loads work as long as effort is high. There's no exercise that 'shapes' a muscle into a specific look beyond making it bigger and reducing body fat overall.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

Who this workout is for

Built with one person in mind: Train regularly, targeted work to grow and shape the glutes.

  • You’re an intermediate-level trainer and you want to build visible muscle.
  • You have access to the kit it calls for: barbell, dumbbells, machines.
  • You want a single, repeatable strength workout you can drop into your week.

Who should adapt or skip it

  • It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
  • 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

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

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 →

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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.