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.