Glute Gains
Get ready to build strength, shape, and lift your glutes with this focused 12-week program! Designed for all fitness levels, each week features targeted workouts combining resistance training, bodyweight exercises, and glute activation techniques. You’ll work on enhancing muscle tone, improving symmetry, and building a strong lower body. Let’s shape those glutes and see results in just 12 weeks! 🍑💪
Plan Includes
This 12-week program is designed to take your glute gains to the next level! With progressive strength training, targeted glute isolation exercises, and varied intensity, you'll build strength, shape, and volume over time. 12 weeks of
How it works
- This program features 3 glute-focused workouts per week, split into 3 phases to keep you progressing with fresh exercises and intensity. Here’s how it will be structured:
- Phase 1: Foundation (Weeks 1-4)
- Goal: Build a strong base and perfect your form.
- Focus: Glute activation, bodyweight exercises, and moderate-weight resistance training.
- Workouts: Each session includes exercises like glute bridges, hip thrusts, squats, and lunges with a focus on mind-muscle connection.
- Intensity: Moderate; focusing on technique and consistency.
- Phase 2: Strength & Growth (Weeks 5-8)
- Goal: Increase strength and volume for enhanced muscle growth.
- Focus: Heavier weights, increased volume, and lower reps for compound exercises.
- Workouts: Emphasis on hip thrust variations, Romanian deadlifts, Bulgarian split squats, and banded exercises for added resistance.
- Intensity: High; pushing to lift heavier with good form.
- Phase 3: Sculpt & Define (Weeks 9-12)
- Goal: Maximize muscle definition and symmetry.
- Focus: High-intensity workouts, supersets, and drop sets to add variety and keep the muscles guessing.
- Workouts: Combines heavy lifts with high-rep burnout sets, plyometric movements, and glute-focused cardio.
- Intensity: Very high; aiming for a strong finish with visible results.
- Weekly Schedule (Sample)
- Day 1: Heavy Glute Strength (Compound lifts focus)
- Day 2: Glute Activation & Isolation (Bands and bodyweight)
- Day 3: Volume & Burnout (High reps, plyometric exercises)
- By the end of 12 weeks, you’ll have built strong, shapely glutes with increased strength, definition, and endurance. Ready to get started? Let’s go! 🍑💥 This program features 3 glute-focused workouts per week, split into 3 phases to keep you progressing with fresh exercises and intensity. Here’s how it will be structured:
12 weeks
One Time Payment
$39.99
$49.99
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