8
Weeks Duration
4x
Weekly Sessions
50-70
Minutes/Session
High
Intensity
Program Overview
Build your dream glutes with this high-energy program designed for young women ready to push limits. Higher volume, shorter rest periods, and maximum gains. Take advantage of your prime training years with this advanced glute-focused program.
What Makes This Different
- High-frequency training for rapid development
- Weekly progressive overload for continuous gains
- Short rest periods (45-60s) for hypertrophy
- Metabolic boost that builds muscle and burns fat
Perfect For You If
- You're 18-25 and want maximum glute growth
- You can train 4x per week consistently
- You're ready for high-intensity training
- You want fast, visible results
Weekly Schedule
DAY 1
Power Day
Glute & Legs Power
DAY 2
Hamstring Day
Hamstring & Glute
DAY 3
Full Glute
Glute & Core
DAY 4
Volume Day
High Rep Finisher
Workout Days
Day 1 - Glute & Legs Power
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 12 | 60s |
| Goblet Squat | 3 | 12 | 60s |
| Walking Lunges | 3 | 12 each | 60s |
| Cable Kickbacks | 3 | 12 each | 45s |
| Jump Squats | 3 | 10 | 45s |
Day 2 - Hamstring & Glute Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 4 | 10 | 90s |
| Bulgarian Split Squat | 3 | 10 each | 60s |
| Glute Bridge March | 3 | 12 each | 45s |
| Clamshells (Banded) | 3 | 15 each | 45s |
| Single-Leg Deadlift | 3 | 10 each | 60s |
Day 3 - Full Glute & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 4 | 10 | 90s |
| Hip Thrust | 3 | 12 | 60s |
| Reverse Lunges | 3 | 12 each | 60s |
| Lateral Band Walks | 3 | 15 steps | 45s |
| Fire Hydrants | 3 | 12 each | 45s |
| Plank | 3 | 45 sec | 30s |
Day 4 - High Rep Volume Finisher
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Glute Bridges | 4 | 20 | 45s |
| Step-Ups | 3 | 15 each | 45s |
| Donkey Kicks | 3 | 15 each | 45s |
| Side-Lying Hip Abduction | 3 | 20 each | 45s |
| Frog Pumps | 3 | 25 | 30s |
What You'll Achieve
Fast Results
High-frequency training optimized for rapid glute development.
Progressive Overload
Weekly weight increases to continuously challenge your muscles.
Hypertrophy Focus
Short rest periods (45-60s) for maximum muscle growth stimulus.
Metabolic Boost
High-intensity training that torches calories and builds muscle.
Build Your Dream Physique
This is your time. Let's make it count.