The Simple Plan: Train Glutes 2x, Upper Body 2x, Core Lightly
A good slim thick workout plan builds your glutes, trains your shoulders and back for shape, keeps your waist from getting puffy with endless weighted side bends, and uses nutrition to control body fat.
Run this plan for 8 to 12 weeks:
| Day | Focus |
|---|---|
| Monday | Glutes and hamstrings |
| Tuesday | Upper body and core |
| Wednesday | Rest or steps |
| Thursday | Glutes and quads |
| Friday | Shoulders, back, and core |
| Weekend | Rest, walking, or light cardio |
The action is simple: do the same four workouts every week, log every set, eat enough protein, keep steps consistent, and adjust calories based on your waist and strength progress.
What Slim Thick Actually Requires
Slim thick is not just a glute workout.
It usually means:
- rounder glutes
- stronger legs without random bulk
- a tighter waist
- some shoulder and back shape
- enough muscle to look athletic, not just smaller
That takes training and nutrition working together. If you only diet, you may get smaller but not curvier. If you only do random leg days, your glutes may grow slowly while your waist stays the same. If you only train abs, you will not build the shape you want.
The goal is to build the parts that create curves and manage the habits that control waist size.
Weekly Slim Thick Workout Schedule
Use four training days if you can. Three days works too, but four gives you enough glute volume and upper-body work without turning every session into a marathon.
Here is the weekly setup:
| Day | Workout | Why it matters |
|---|---|---|
| Day 1 | Glutes + hamstrings | Main glute growth day |
| Day 2 | Back + shoulders + core | Builds hourglass shape |
| Day 3 | Rest or 8,000-10,000 steps | Helps fat loss without crushing recovery |
| Day 4 | Glutes + quads | Second lower-body growth signal |
| Day 5 | Upper body + core | Adds shape and posture |
| Day 6 | Optional incline walk | Extra calorie burn |
| Day 7 | Rest | Recovery |
If you are a beginner, keep at least one rest day between lower-body sessions. Your glutes grow after the workout, not while you are limping through another one.
Workout 1: Glutes and Hamstrings
This is your main glute-building day. Go heavy enough to progress, but keep form clean.
| Exercise | Sets | Reps | Notes |
|---|---:|---:|---|
| Barbell hip thrust | 4 | 8-12 | Pause at the top |
| Romanian deadlift | 3 | 8-10 | Hips back, soft knees |
| Cable kickback | 3 | 12-15 each side | Control the squeeze |
| Seated or lying hamstring curl | 3 | 10-15 | Full range |
| Hip abduction machine | 3 | 15-25 | Do not rush reps |
Keep 1 to 3 reps in reserve on most sets. You should work hard, but not turn every set into survival mode.
If you want more detail on the two biggest glute lifts, read Hip Thrust Guide: How to Do It for Bigger Glutes and Romanian Deadlift: How to Do It and Why It Builds Glutes.
Workout 2: Back, Shoulders, and Core
A tighter-looking waist is not only about making your waist smaller. It is also about building your upper body enough to create contrast.
| Exercise | Sets | Reps | Notes |
|---|---:|---:|---|
| Lat pulldown | 3 | 8-12 | Pull elbows down |
| Seated cable row | 3 | 10-12 | Squeeze shoulder blades |
| Dumbbell shoulder press | 3 | 8-12 | Controlled reps |
| Lateral raise | 3 | 12-20 | Lead with elbows |
| Dead bug | 3 | 8-10 each side | Keep ribs down |
| Plank | 2 | 30-60 sec | Stop before sagging |
Do not skip upper body because you are focused on glutes. Shoulders, lats, and posture make the whole look sharper.
Workout 3: Glutes and Quads
This day gives you a second lower-body stimulus, with enough quad work to look balanced without letting quads dominate the plan.
| Exercise | Sets | Reps | Notes |
|---|---:|---:|---|
| Glute-biased leg press | 3 | 10-12 | Feet higher on platform |
| Bulgarian split squat | 3 | 8-10 each side | Slight forward lean |
| Dumbbell goblet squat | 3 | 10-12 | Controlled depth |
| Back extension | 3 | 10-15 | Round upper back slightly, squeeze glutes |
| Cable pull-through | 2 | 12-15 | Hinge, do not squat |
| Hip abduction machine | 2 | 20-25 | Burnout finisher |
If your thighs grow easily and you want more glute bias, reduce goblet squats to 2 sets and add one extra set of cable kickbacks or pull-throughs.
For an even more glute-focused approach, read How to Grow Your Glutes Without Growing Your Thighs.
Workout 4: Upper Body and Core
This day reinforces the hourglass shape without exhausting your lower body.
| Exercise | Sets | Reps | Notes |
|---|---:|---:|---|
| Assisted pull-up or pulldown | 3 | 8-12 | Use full range |
| Chest-supported row | 3 | 10-12 | Keep torso stable |
| Incline dumbbell press | 3 | 8-12 | Smooth reps |
| Cable face pull | 3 | 12-15 | Pull toward forehead |
| Lateral raise | 3 | 15-20 | Light and strict |
| Pallof press | 3 | 10-12 each side | Resist rotation |
Core work should teach you to brace and control your ribs and pelvis. It should not be 30 minutes of random crunches.
How to Keep Your Waist Tight
Training helps, but waist size is mostly controlled by body fat, digestion, posture, and consistency.
Use these rules:
- eat 0.7 to 1 gram of protein per pound of goal body weight
- keep steps around the same range every day
- use a small calorie deficit if fat loss is the priority
- use maintenance calories if you are already lean and want glute growth
- avoid huge weekend swings that erase weekday progress
- train abs 2 to 3 times per week, not every day
Do not chase waist tightness by starving yourself. If calories get too low, your workouts will suffer and your glutes will not grow.
A good starting point is a small deficit of 200 to 300 calories per day if you want fat loss, or maintenance calories if you mostly want to build shape.
What About Cardio?
Do cardio, but do not let it replace lifting.
Best options:
- 8,000 to 10,000 steps per day
- 20 to 30 minutes incline walking 2 to 3 times per week
- easy cycling if your joints prefer it
Avoid turning every cardio session into a punishment workout. You need enough recovery to train glutes hard twice per week.
How to Progress the Plan
Use double progression.
Pick a rep range, hit the top of that range with clean form, then add a small amount of weight next time.
Example:
| Week | Hip thrust |
|---|---|
| 1 | 95 lb x 10, 9, 8, 8 |
| 2 | 95 lb x 11, 10, 9, 8 |
| 3 | 95 lb x 12, 11, 10, 9 |
| 4 | 95 lb x 12, 12, 11, 10 |
| 5 | 100 lb x 10, 9, 8, 8 |
That is what changes your body. Not switching workouts every week. Not copying a new random plan every time TikTok gives you one.
Track:
- weights used
- reps completed
- waist measurement
- hip/glute measurement
- progress photos every 2 to 4 weeks
- average body weight if fat loss matters
If strength is going up and waist is stable or shrinking, keep going.
Common Mistakes That Slow Results
Mistake 1: Changing the Plan Too Often
Give the plan 8 to 12 weeks. If you change exercises every week, you cannot tell if you are progressing.
Mistake 2: Only Training Glutes
Glutes matter, but upper body creates balance. Back and shoulder work make the waist look smaller by comparison.
Mistake 3: Doing Too Much Weighted Oblique Work
Heavy side bends and endless twisting can build your obliques. That is not bad, but it may not match the tighter-waist look you want. Use planks, dead bugs, Pallof presses, and controlled hanging knee raises instead.
Mistake 4: Eating Too Little Protein
If protein is low, your body has a harder time building muscle. Hit protein before worrying about tiny supplement details.
Mistake 5: Treating Soreness Like Progress
Soreness is not the goal. Logged progress is the goal. If you are always sore but not getting stronger, the plan needs better recovery.
3-Day Version If You Are Busy
If four days is too much, use this:
| Day | Workout |
|---|---|
| Day 1 | Glutes and hamstrings |
| Day 2 | Upper body and core |
| Day 3 | Glutes, quads, and shoulders |
Keep the same main lifts. Cut a few accessory sets, not the whole structure.
Consistency beats the perfect plan you can only follow for one week.
Final Takeaway
To get slim thick, train glutes twice per week, train shoulders and back twice per week, keep core work controlled, walk daily, and use nutrition to manage your waist.
Do this plan for 8 to 12 weeks before judging it. Log your workouts, measurements, and photos so you are making decisions from data instead of vibes.
If you want Soma to build the plan, track your lifts, log your food, and show you what to adjust each week, download it free on the App Store. You can also read Glute Workout Plan for Women: 4-Week Program, 12-Week Gym Transformation Plan for Women, and Body Recomposition for Women: Lose Fat and Build Muscle next.