A glute program for your clients
Start from Glute Focus in the Kovo library: 6 weeks, 3 days a week, for all levels. Copy it and make it fit each client.
No credit card required
Glute Focus has two lower body days, one for glutes and hamstrings and one for glutes and quads, plus one upper body day. The hip thrust leads the first day.
Kovo library
Glute Focus
Routine A
Glutes and Hamstrings
4 exercises · 13 sets
4 × 8 to 10
rest 2 min
80% effort
3 × 8 to 10
rest 2 min
80% effort
3 × 10
rest 1 min 30 s
80% effort
Lying Leg Curl (Pinstack Machine)Hamstrings · Pinstack Machine
Kovo picks the weight
3 × 12 to 15
rest 1 min
90% effort
Routine B
Glutes and Quads
4 exercises · 12 sets
3 × 8 to 10
rest 2 min
80% effort
3 × 10
rest 1 min 30 s
80% effort
Glute Bridge (Bodyweight)Glutes · Bodyweight
3 × 15 to 20
rest 1 min
90% effort
Leg Extension (Pinstack Machine)Quads · Pinstack Machine
Kovo picks the weight
3 × 12 to 15
rest 1 min
90% effort
Routine C
Upper Body
4 exercises · 12 sets
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
Arnold Press (Dumbbell)Shoulders · Dumbbell
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min
80% effort
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
See the progress they came for
For each client on this program, Kovo Trainer shows you:
- Hip thrust and squat stats over time
- A Level for the glutes and each of the other 12 muscles
- Hips, waist and other body measurements on charts
- Progress photos side by side
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about Glute Focus
Who is Glute Focus for?
The Kovo library marks Glute Focus for all levels. Kovo picks starting weights from each client's own workouts, so new and experienced clients can both start it.
Can a client do Glute Focus at home?
Glute Focus uses a barbell and machines. For clients who train at home, Dumbbell Only or Bodyweight Basics is a better start.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Glute Focus to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.