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No Half-Assed Leg Day

A four-week gym plan with two lower-body sessions. Squats, hinges, and hip thrusts share the week so the glutes get direct work and the rest of the legs stay invited.

Who it is for
Gym trainees who can squat and hinge with control and want a simple, hard week.
Length
4 weeks, 2 days
Equipment
Barbell, Bench, Dumbbells, Cable machine
Author
All Cheeked Up Coaching

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Session 1: Squat and Thrust

A strength squat, a hinge, and direct hip extension.

Glute focus

Main lower-body work from The Glute Library.

  1. Back squat front view: start, midpoint, and finish with barbell

    Back Squat

    4 sets · 6 · rest 2 min 30 sec

    Leave one good rep in the tank.

  2. Romanian deadlift side view: start, hinge down, and stand tall with barbell

    Romanian Deadlift

    3 sets · 8 · rest 2 min

    Stop the range where the back stays long.

  3. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 10 · rest 2 min

    Pad the bar. Pause at the top.

  4. Walking lunge side view with dumbbells: step forward, lower into lunge, and push up and step

    Walking Lunge

    3 sets · 8 each side · rest 1 min 30 sec

    Dumbbells at your sides.

  5. Cable kickback front and side views: start, kick out or kick back, and return at the cable machine

    Cable Kickback

    2 sets · 12 each side · rest 45 sec

    Torso quiet.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Single-arm dumbbell row on a bench: start hanging, row to the hip, and lower with control

    Dumbbell Row

    3 sets · 8–10 each side · rest 1 min 15 sec

    Balance all the pushing patterns in the week.

  2. Cable face pull with rope: start with arms extended, pull to face with elbows high, and return with control

    Face Pull

    2 sets · 12–15 · rest 45 sec

    Elbows high. Light enough to control.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. World's greatest stretch flow: lunge, thoracic rotation, hamstring reach, return and repeat other side

    World's Greatest Stretch

    2 sets · 4 flows each side · rest 30 sec

    Open hips after squats.

  2. Couch stretch: back foot on couch, lunge setup, press hips forward and hold each side

    Couch Stretch

    2 sets · 30–45 sec each side · rest 20 sec

    Front of hip after sitting in the car.

Session 2: Hinge and Single Leg

Pull from the floor or a strong hinge, then split work.

Glute focus

Main lower-body work from The Glute Library.

  1. Conventional deadlift side view: start, lift, and finish with barbell

    Conventional Deadlift

    3 sets · 5 · rest 3 min

    Use the Romanian deadlift if a floor pull is not in your toolbox yet.

  2. Bulgarian split squat front and side views: start, lower, and return with rear foot on a bench

    Bulgarian Split Squat

    3 sets · 8 each side · rest 1 min 30 sec

    Front foot does the work.

  3. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 8 · rest 2 min

    Slightly heavier than session 1 if the setup is solid.

  4. Step-up side view with dumbbells: start, step up, and step down

    Step-Up

    3 sets · 8 each side · rest 1 min 15 sec

    No push off the floor foot.

  5. Seated hip abduction machine: start, move out, and return

    Seated Hip Abduction

    3 sets · 15 · rest 45 sec

    Range that does not pinch.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Inverted row under a bar: hang with straight body, pull chest to bar, and lower with control

    Inverted Row

    3 sets · 8–12 · rest 1 min 15 sec

    Pull after heavy hinges.

  2. Standing dumbbell overhead press: start at shoulders, press up, and lower with control

    Dumbbell Overhead Press

    2 sets · 8–10 · rest 1 min 30 sec

    Stand tall. Skip if shoulders pinch.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Standing hamstring stretch: heel on a bench, hinge forward with a flat back, hold and switch legs

    Standing Hamstring Stretch

    2 sets · 30 sec each side · rest 15 sec

    Hinge, do not round.

  2. 90/90 hip stretch seated: both knees at 90 degrees, rotate and lean forward, hold and switch sides

    90/90 Hip Stretch

    2 sets · 30 sec each side · rest 20 sec

    Both hips on the floor.

Progression

  • When all sets hit the top of the rep range with clean form, add the smallest plate next time.
  • Keep one rep in reserve on most sets. The last set of hip thrusts can be the hard one.

Recovery

  • Train the two sessions on non-consecutive days.
  • If the lower back is sore in a way that changes your hinge, repeat the previous loads and check the setup.
  • Glutes that are still sore are not a reason to skip the warm-up sets.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.