12
Weeks Duration
3x
Weekly Sessions
60-75
Minutes/Session
Progressive
Periodization
Program Overview
The most comprehensive glute-building program available. 12 weeks of strategic training to transform your lower body with proven effective methods. Built-in periodization with deload weeks ensures continuous progress without burnout.
What Makes This Different
- Every workout planned for 12 weeks with clear progression
- Systematic weight increases every week
- Built-in deload weeks (Week 4, 8, 12)
- Hit glutes from every angle with varied exercises
Perfect For You If
- You want the most complete glute program
- You can commit 3x per week for 12 weeks
- You want serious, real transformation
- You're ready to build your best glutes
Weekly Schedule
DAY 1
Glutes & Hamstrings
Hip Thrust Focus
DAY 2
Quads & Glutes
Squat Focus
DAY 3
Glute Activation
Isolation Focus
Workout Days
Day 1 - Glutes & Hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 12 | 90s |
| Romanian Deadlift | 3 | 10 | 90s |
| Bulgarian Split Squat | 3 | 12 each | 60s |
| Cable Kickback | 3 | 15 each | 45s |
| Glute Bridge March | 3 | 20 | 45s |
| Lying Hamstring Curl | 3 | 12 | 60s |
| Plank | 3 | 60 sec | 30s |
Day 2 - Quads & Glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 10 | 120s |
| Front Foot Elevated Split Squat | 3 | 12 each | 60s |
| Step-Ups with Dumbbells | 3 | 12 each | 60s |
| Side-Lying Hip Abduction | 3 | 15 each | 45s |
| Walking Lunges | 3 | 20 steps | 90s |
| Goblet Squat Pulse | 3 | 15 | 45s |
| Russian Twist | 3 | 20 | 30s |
Day 3 - Glute Activation
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clamshell (Banded) | 3 | 20 each | 45s |
| Single-Leg Hip Thrust | 3 | 12 each | 60s |
| Lateral Band Walks | 3 | 20 steps | 45s |
| Donkey Kicks | 3 | 15 each | 45s |
| Plank with Leg Lift | 3 | 12 each | 45s |
What Makes This Special
Progressive Periodization
Weeks 1-3: Build volume. Week 4: Deload. Weeks 5-7: Increase intensity. Week 8: Deload. Weeks 9-11: Peak. Week 12: Final deload.
Mind-Muscle Connection
Each exercise focuses on glute contraction and activation, not just moving weight. Feel every rep.
Track Your Progress
Use our app to log every set, rep, and weight. Watch your strength climb week by week.
Repeatable
After 12 weeks, reset and run it again with heavier weights for continuous growth.
Transform Your Glutes in 12 Weeks
The program thousands of women have used to build their dream physique.