An upper body workout for women that finishes with glutes: seated dumbbell press, single-arm dumbbell row, push-up, glute bridge and hip abduction. Day 4 of the 4-day Glutes and Legs Plan for Women.
Common questions about this workout day: structure, substitutions, and progression.
It adds a third glute session to the week without a third leg day. Glute bridges and hip abduction put little load on your spine and knees, so they don't eat into recovery for Day 1 and Day 3 the way squats or deadlifts would.
The reps are higher (15 and 20) and the weights lighter than on Day 1: chase a strong squeeze and a burn, not a heavy weight. If your glutes are still sore from Day 3, do two sets of each instead of three.
Yes, if your schedule needs it, but a rest day between them is better: Monday, Tuesday, Thursday and Saturday gives every glute session a day off before the next one. Training on back-to-back days now and then is fine. Keep the order of the days, and if you miss one, do the next day in order rather than doubling up.
Lighter than you'd guess: 10–15 lb (4–7 kg) per hand is a common start for women in their first months, with 2 reps to spare at the end of each set.
Go up 2.5–5 lb (1–2 kg) once all three sets of 10 are clean.