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