u/drinkahead

Committed to 3 leg days a week as all my research pointed to high weekly volume with varying intensity for glute growth. Upper body or rest days were between the leg days. I carry almost no fat in my butt or legs so my only gains to lower body is purely muscle/glycogen. 150lbs -> 185lbs

Day 1: Heavy
Hip thrusts 4 x 6-10
BSS: 3x 8-12
Glute Kickback: 3 x 8-12
Hip Abductor: 4 x 10-15
Back Extension: 3 x failure

Day 2: Isolation work
Hip Abductor: 4 x 12-15
Leg curl: 4 x 12-15
Leg Extension: 4 x 12-15
Hip adductor: 4 x 12-15

Day 3: Stimulation
RDLs 4 x 10-12
Leg Press 4 x 10-12
Back extension 3 x 12-15
Hip cable abduction: 4 x 12-15

Changed up the routine every 3 months or so.