6 week Hip Thrust Programs (3 programs)(1x/ week)

Hip Thrust Program (1x/ week)

Program 1: 

Week 1: 3 x 10 x 60%

Week 2: 4 x 8 x 65%

Week 3: 5 x 6 x 70% 

Week 4: De-load (3x10 @ 50%)

Week 5: 3 x 10 x 65% 

Week 6: 4 x 8 x 70% 

Program 2:

Week 7: 5 x 6 x 75% 

Week 8: De-load (3x10 @ 55%)

Week 9: 4 x 8 x 75% 

Week 10: 5 x 6 x 80% 

Week 11: 6 x 4 x 85% 

Week 12: De-load (3x10 @ 60%)

Program 3:

Week 13: 5 x 6 x 85% 

Week 14: 6 x 4 x 90% 

Week 15: 7 x 2 x 95%

Week 16: De-load (3x10 @ 65%)

Week 17: Find a heavy 1 rep max (with good form)

Week 18: De-load (3x10 @ 70%)

Notes: If you don’t know your 1 rep max…either test it out before starting the program… or use your best guess.  Here’s a chart that may be handy: https://strengthlevel.com/one-rep-max-calculator 

Note #1: Make sure your form is good!!! Here’s a great video on technique (sound on): https://www.youtube.com/watch?v=aVKPbqOo2Ak&ab_channel=Strength%26SportPT