Barbell Glute Exercises

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.