Maintenance Volume
0 sets per week
Minimum Effective Volume
0 sets per week
Maximum Adaptive Volume
4 - 12 sets per week
Maximum Recoverable Volume
16 sets per week
Barbell Hip Thrust
Barbell Walking Lunge
Cable Pull-Through
Deadlift
Deficit 25’s Deadlift
Deficit Deadlift
Dumbbell Walking Lunge
Machine Glute Kickback
Machine Hip Thrust
Reverse Lunge
Single Leg Hip Thrust
Split Squat
Sumo Deadlift
Sumo Deficit Deadlift
Sumo Squat
Trap Bar Deadlift
Dumbbell Reverse Lunge
Dumbbell Split Squat
Dumbbell Single Leg Hip Thrust
Wide Stance Belt Squat