6
Weeks Duration
3x
Weekly Sessions
60-75
Minutes/Session
Intensive
Level
Program Overview
Ready to push your limits? This intensive 6-week challenge delivers rapid glute growth through high-frequency training and progressive overload. Designed for women with intermediate barbell experience who want visible transformation fast.
Why This Challenge Works
- See visible changes in just 6 weeks
- Heavy compound lifts for maximum activation
- Weekly progression to challenge your glutes
- Mind-muscle focus, not just moving weight
Perfect For You If
- You have intermediate barbell experience
- You want fast, visible glute transformation
- You can commit 100% for 6 weeks
- You're ready for an intense challenge
Weekly Schedule
DAY 1
Workout A
Barbell Focus
DAY 2
Workout B
Dumbbell/Bodyweight
DAY 3
Workout C
Activation & Finisher
Workout Days
Workout A - Barbell Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 10 | 90s |
| Barbell Back Squat | 4 | 8 | 120s |
| Romanian Deadlift | 3 | 12 | 90s |
| Walking Lunges | 3 | 20 steps | 90s |
| Cable Glute Kickbacks | 3 | 15 each | 60s |
| Side Plank Hip Lifts | 3 | 12 each | 45s |
Workout B - Dumbbell / Bodyweight Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 12 each | 90s |
| Step-Ups with Dumbbells | 3 | 12 each | 60s |
| Glute Bridge (Dumbbell) | 3 | 15 | 60s |
| Side-Lying Hip Abduction | 3 | 15 each | 45s |
| Donkey Kicks | 3 | 15 each | 45s |
| Plank Shoulder Taps | 3 | 20 taps | 45s |
Workout C - Activation & Finisher
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clamshell (Resistance Band) | 3 | 20 each | 45s |
| Single-Leg Glute Bridge | 3 | 12 each | 60s |
| Lateral Band Walks | 3 | 20 steps | 45s |
| Hip Thrust Pulse | 3 | 15 | 45s |
| Mountain Climbers | 3 | 30 sec | 30s |
| Plank Hold | 3 | 60 sec | 30s |
Keys to Success
Consistency is Key
3 workouts per week, no exceptions. Recovery is just as important as training.
Progressive Overload
Add 2.5-5kg every week on major lifts (hip thrust, squat, deadlift).
Fuel Your Training
Eat in a slight calorie surplus with 1.6-2.2g protein per kg bodyweight.
Prioritize Recovery
8 hours sleep, stay hydrated, and take rest days seriously.
Accept the 6-Week Challenge
Transform your glutes in just 42 days. Are you ready?