Not seeing results in my physique despite consistent training — mainly glutes
I need some honest advice about glute growth/workouts because I feel stuck and it’s starting to affect my motivation.
I’ve been working out for years, but I wasn’t always able to stay super consistent because of school and life stuff. I’d say I’ve been genuinely consistent for almost a year now though, and I still feel like I’m not seeing the results I expected.
I do progressive overload, and during workouts I definitely feel the burn on some exercises. But most of the time I’m not super sore the next day like other people talk about, so sometimes I wonder if I’m not training hard enough or doing something wrong.
I only do cardio on my arm days because I don’t want it affecting my leg/glute days. Lately I’ve also been trying to work out during the whole week except weekends, but that’ll probably change once school starts again.
For legs/glutes, I’ve kind of been doing one heavier day and one lighter day, but I honestly don’t know if that’s the best way to do it or if both days should be heavy. I also recently switched from BSS (Bulgarian split squats) to step-ups, just to change things up, but I’m not sure if that was a good move or if I should stick to one main
movement longer.
Another thing that’s been messing with me is I hear so many different opinions about lifting (go heavy vs light, high reps vs low reps, etc.) that it honestly gets confusing and sometimes makes me feel like I’m doing my whole workout wrong.
I also sometimes see other people’s workouts online and end up changing exercises instead of sticking to the same program consistently, so maybe that’s affecting my progress too.
I know eating enough is something I struggle with too, so I’m sure that could also be part of it.
I just honestly don’t know what I’m doing wrong. Has anyone else dealt with this and still eventually seen results? Any advice on training split, consistency, exercise selection (step-ups vs BSS), or whether soreness actually matters would really help.
here is my split:
🟫 **Monday – Lower Body 1: Glutes + Hamstrings (Heav**y)
Hip Thrust (warm up) – 4×8–10 (200lbs max)
Romanian Deadlifts b stance (warm up) – 4×8–10 (32.5lbs max)
step ups - 15 reps
Hip Abduction – 3×10–15 (165–190 lbs)
Hamstring Curls – 3×10–12 (35lbs-45lbs)
*Focus:* Heavy glute/hamstring lifts to start the week fresh.
⸻
🟦 **Tuesday – Upper Body 1: Pull + Biceps (Full Back Coverag**e)
Pull-Ups – 3x10
Barbell shrug 80lbs max 3x8-10
seated row (warm up) – 3x8-10 80lbs max
Lat Pulldown – 3×8-10 70-90lbs max
Barbell Bicep Curls – 3×8–12 27lbs max
Cross body Curls – 3×8–10
20lbs max
7.) forearm 15-20 reps 42.5lbs max
cardio
⸻
🟨 **Wednesday – Lower Body 2: Quads + Calves (Heav**y)
Squats (Quad-biased warm up) – 4×8-10 80lbs max
Leg Press (warm up) – 4×10–8 (327lbs max)
Leg Extensions – 3×8–10 (70–100 lbs)
Calf Raises – 3×15-12 150lbs max
hip adductions 50lbs mac
⸻
🟩 **Thursday – Upper Body 2: Push + Pu**ll
**Chest Press** – 3–4×8–10 35lbs max
**Incline Press** – 3×8–10 35lbs max
3. High to low cable or dips - fly 3x8-10 12lbs max
**Dumbbell Shoulder Press** – 3×8–10 30lbs max
**Lateral Raises** – 3×10-12 17.5lbs max
**Rear Delt Flys** – 2–3×10-12 17.5lbs max
**Tricep Pushdowns** – 3×10–12 34.5lbs max
Cable **Overhead Tricep Extension** – 3×12–15 7.5lbs max
🟧 \*\*Saturday – Glute Growth + Pump (15–18 rep focu\*\*s)
**1. Hip Thrust**
3 × 15–18
**110–135 lbs**
controlled reps, 2–3 sec squeeze at top
**2. Leg Press (glute bias)**
3 × 15–18
**220–270 lbs**
feet higher on platform, slow tempo
**3. Bulgarian Split Squat**
2–3 × 15–18 each leg
**20–30 lb dumbbells**
controlled, glute-driven (lean slightly forward)
**4. Hip Abduction**
3 × 15–20
**120–150 lbs**
slow reps + hold at peak squeeze
**5. Cable Kickbacks**
2–3 × 15–20 each leg
**\~7.5–17.5 lbs (controlled range for clean form)**
full squeeze, no swinging
**6. Calf Raises (optional)**
2–3 × 12–20
**\~100–130 lbs (based on your current strength)**