TrainWithKen · Glute & Hamstring Growth Program

G

Growth Day

TrainWithKen · Single Day Protocol

GLUTE
& HAM
DAY

For Maximum Muscle Growth

A full-intensity, single session designed to hit every muscle fiber in your glutes and hamstrings. Warm-up through burnout — nothing left on the table.

9

Exercises

~75

Minutes

5

Phases

100%

Effort

TRAINWITHKEN

Swipe to Start →

FLOW

Overview

Workout Structure

SESSION
FLOW

1

Glute Activation 10 min · bands only · wake up the mind-muscle connection

2

Primary Compound Lift Barbell Hip Thrust · maximal load · foundation of growth

3

Hamstring Dominant RDL + leg curl variations · lengthen and strengthen

4

Glute Isolation Superset Cable + machine work · constant tension · full pump

5

Burnout Finisher Frog pumps · exhaust every last fiber · leave empty

Coach KJ Note: Eat 30–50g carbs + 25–30g protein 60–90 min before this session. You need the glycogen.

TRAINWITHKEN

2 / —

01

Phase 1

Phase 1 of 5 · 10 Minutes

GLUTE
ACTIVATION

Bands Only · No Rest Between

Before you load the bar, you need to wake your glutes up. Skipping this is the #1 reason quads take over on hip thrusts.

Banded Glute Bridge (floor) 2 × 20
Lateral Band Walk 2 × 20 steps
Fire Hydrant (band above knee) 2 × 15 each
Donkey Kick Pulse 2 × 20 each

Activation Cue: On every rep, consciously squeeze your glute at the top and hold for 1 full second. No momentum — control only.

Rest 60 sec after this block, then begin Phase 2

TRAINWITHKEN

3 / —

02

Phase 2

Phase 2 of 5 · Primary Compound

BARBELL
HIP THRUST

The King of Glute Growth

Warm-up Set (50% working weight) 1 × 15
Ramp Set (75% working weight) 1 × 10
Barbell Hip Thrust Working 4 × 8–10
Hip Thrust — 3-Second Pause 2 × 8
Single-Leg Hip Thrust (each) 2 × 12

Form Cue: Drive through your heels, not your toes. At the top — ribs down, pelvis posterior tilted, glute SQUEEZED. Hold 1 second before lowering.

Rest 2–3 min between working sets

TRAINWITHKEN

4 / —

03

Phase 3

Phase 3 of 5 · Hamstring Dominant

HAMSTRING
BLOCK

Lengthen · Load · Define

Primary — Hip Hinge

Romanian Deadlift (Barbell) 4 × 8–10
Single-Leg RDL (Dumbbell) 3 × 10 each

Isolation — Knee Flexion

Lying Leg Curl 4 × 12
Seated Leg Curl (dropset) 3 × 12+8

RDL Cue: Push hips back, not down. Feel the stretch deep in the hamstrings at the bottom. Control the eccentric — 3 full seconds down. That's where growth lives.

Rest 90 sec between sets · 2 min after RDL

TRAINWITHKEN

5 / —

04

Phase 4

Phase 4 of 5 · Isolation Superset

GLUTE
ISOLATION

Cable + Machine · Constant Tension

Supersets A1+A2 back to back with no rest. Rest 60–75 sec between full rounds.

Superset A — 4 Rounds

A1: Cable Kickback 2-sec squeeze 15 each
A2: Hip Abduction Machine 20 reps

Superset B — 3 Rounds

B1: Cable Pull-Through 15 reps
B2: Reverse Hyper or 45° Back Ext. 15 reps

Pump Goal: By the end of Superset A your glutes should be screaming. If they're not — you're going too light or losing mind-muscle connection.

TRAINWITHKEN

6 / —

05

Phase 5

Phase 5 of 5 · Final Finisher

BURNOUT
FINISHER
🔥

No more heavy lifting. This is metabolic. Leave nothing in the tank.

Wide-Stance Goblet Squat (pulse) 3 × 20
Glute Bridge (bodyweight, fast) 3 × 30
Donkey Kick (each side, no pause) 2 × 25 each

⚡ Final Burnout Set

Frog Pumps

100 REPS

Feet together · soles touching · do not stop

No rest between burnout exercises · this is the end

TRAINWITHKEN

7 / —

EAT

Recovery

Post-Session Protocol

FUEL &
RECOVER

Within 60 Minutes Post-Workout

🥩 Protein: 35–50g fast-digesting protein. Whey shake + 8oz milk, or chicken breast + rice. Start muscle protein synthesis NOW.

🍚 Carbs: 50–80g simple/fast carbs. White rice, banana, honey, or a sports drink. Replenish glycogen stripped during training.

💧 Water: Minimum 20oz immediately. Add electrolytes if you were sweating heavily.

Tonight Before Bed

🌙 Casein Protein: 30–40g slow-digesting protein — cottage cheese, Greek yogurt, or casein shake. Your glutes grow while you sleep. Feed them.

😴 Sleep: 7–9 hours. Growth hormone peaks in deep sleep. This is when today's work pays off.

TRAINWITHKEN

8 / —

Quick Ref

Full Workout · At a Glance

SESSION
SUMMARY

Phase 1 — Activation

Banded Glute Bridge · Lateral Walk · Fire Hydrant · Donkey Kick2×ea

Phase 2 — Compound

Barbell Hip Thrust4 × 8–10
Hip Thrust 3-sec Pause2 × 8
Single-Leg Hip Thrust2 × 12

Phase 3 — Hamstrings

Romanian Deadlift4 × 8–10
Single-Leg RDL3 × 10
Lying Leg Curl4 × 12
Seated Leg Curl (drop)3 × 12+8

Phase 4 — Isolation SS

Cable Kickback + Abduction4 rounds
Cable Pull-Through + Ext.3 rounds

Phase 5 — Burnout

Goblet Squat Pulse3 × 20
Glute Bridge (fast)3 × 30
🔥 Frog Pumps100 reps

TRAINWITHKEN

9 / —

KJ

You Finished — Now Level Up

WANT A
CUSTOM
PLAN?

This was one day. Imagine 6 weeks of custom programming built around YOUR body, YOUR schedule, and YOUR goals — with Coach KJ checking in every week.

$99 Starter Plan /mo

$199 Pro Coaching /mo

$500 Contest Prep /mo

TRAINWITHKEN.FIT

TRAINWITHKEN

10 / —