From Flap Jacks 2 Thick Stacks is a free 10-week glute hypertrophy program designed by Brendan Tietz. It runs 4 days per week on an upper-lower split, with each day assigned a distinct training goal: lower body overload, upper body overload, lower body hypertrophy, and upper body hypertrophy. The program runs in two 5-week blocks. Loading is calculated two ways: percentage of 1RM for the squat, bench, and deadlift, and reps in reserve (RIR) for accessories. You’ll need to know your 1RM (or a recent working max) before you start, since the spreadsheet auto-calculates your working weights once you enter it.
The idea behind the program is to build glute size without dropping full-body strength. Brendan programs squats, bench press, and overhead press twice per week alongside hip thrusts, lunges, and cable kickbacks, so you’re training glutes in context with compound movements rather than just isolation work. If you’ve run his beginner powerlifting program or his intermediate powerlifting program, this is a good next step if your goal has shifted toward glute development specifically.
This program is best for intermediate lifters who can train 4 days per week and already have solid form on the big lifts. It’s not a beginner program. The RIR prescriptions and percentage-based loading both assume you have a training history and know your way around the main movements. If you’re earlier in your training, Strong Curves is a better starting point for glute-focused training at a beginner-friendly level.
Table of Contents
Video Overview: Brendan Tietz 10 Week Glute Hypertrophy Program
To learn how the program works, I highly recommend you watch this video from Brendan.
10 Week Glute Hypertrophy Program Spreadsheet
Program Overview
This glute hypertrophy program runs 4 days per week on an upper-lower split. Day 1 is lower body overload, day 2 is upper body overload, day 3 is lower body hypertrophy, and day 4 is upper body hypertrophy. The schedule is preset, so follow the days in order. You can start on any day of the week as long as the rest days stay in the same pattern.
Both lower body days include glute-focused movements: squats, deadlifts, hip thrusts, lunges, paused goblet squats, and cable kickbacks. You’ll squat and deadlift twice per week across the overload and hypertrophy days. The program uses many different variations of these lifts: conventional deadlifts, sumo deadlifts, and Romanian deadlifts are all included.
Loading uses two methods depending on the exercise. For the big three lifts, you’ll work off a percentage of your 1RM. For accessories, you’ll use RIR (reps in reserve). The program also includes AMRAP and AMWAP sets at specific points. If you’re looking for additional glute exercise ideas based on your equipment, check out our list of the best gym machines for glutes.
Program Tips
- The days of the week you train are preset. Follow the day order listed. You can start any day of the week as long as the rest days stay in the same order.
- In your training program you’ll see a few abbreviations. They’re defined below.
- S.S. = superset. Do both exercises back to back with no rest as 1 set, then rest before starting the next set.
- RIR = Reps In Reserve. Leave however many reps stated in reserve. If an exercise says “3 sets of 10, 2 RIR,” choose a weight you can do for 12 reps but stop at 10. To find your RIR starting weight, warm up with sets of the prescribed rep count, adding weight each set until you reach a weight where you only have 2 reps left at the end. That counts as set 1.
- AMRAP = As Many Reps As Possible. Do as many reps as you can for the prescribed set.
- AMWAP = As Much Weight As Possible
10 Week Glute Hypertrophy Program FAQs
How long is the program?
The program runs for 10 weeks, split into two 5-week blocks. The structure within each block builds over the first few weeks, includes a taper week, and ends with a test week where you re-test your maxes. That makes it a complete training cycle from start to finish.
Is it good for beginners?
No. The program requires you to know your 1RM for the squat, bench, and deadlift so the spreadsheet can calculate your working weights. It also uses RIR autoregulation for accessories, which requires some experience reading your own fatigue. If you’re new to lifting or haven’t established working maxes yet, run something like Strong Curves first to build a base.
How many days per week?
Four days per week. The split alternates lower and upper body across the four sessions. Each day has a specific focus (overload or hypertrophy), so the sessions aren’t identical even when they target the same body part.
Do I need a gym or can I do it at home?
You need a full gym. The program includes barbell work (squat, bench, deadlift, overhead press), cable machines (cable kickbacks), and free weights (dumbbells for goblet squats and lunges). There’s no home gym or bodyweight modification built into the program.
How do I progress?
For the main lifts, weight is set by percentage of 1RM and the percentages increase over the weeks. For accessories, you use RIR double progression: once you can complete all prescribed reps at 2 RIR (two reps left in the tank), add weight the next session. The spreadsheet handles the percentage math for you. Just enter your 1RMs in the yellow input boxes and it calculates your working weights automatically.
Can women run this program?
Yes. The program is designed for anyone training at a gym who wants to grow their glutes while maintaining full-body strength. The exercises and loading schemes work the same regardless of gender. It’s built around compound movements that benefit any intermediate lifter, with targeted glute accessory work layered in.
