GLUTE GROWTH PROGRAM OVERVIEW

Duration: 12 Weeks
Format: Home + Gym Options
Goal: Build strong, lifted glutes while keeping your lower body balanced and your core engaged.

WHAT TO EXPECT:

💪 Targeted Glute Workouts (3x/week):
Glute-focused days with progressive overload, banded activation, and weight-based movements to grow and shape your glutes.

🦵 Lower Body Strength (1-2x/week):
Balance your training with hamstring, quad, and hip strength to prevent imbalances and boost power.

🔥 Core & Conditioning (1x/week):
Engaging core circuits and optional cardio to support stability and fat loss without compromising muscle growth.

🧠 Education & Mind-Muscle Connection:
Every week includes tips to help you better activate your glutes and maximize results from every rep.

EQUIPMENT NEEDED:

  • Glute resistance bands

  • Long resistance bands (upper body optional)

  • Dumbbells or access to gym equipment

  • Bench or elevated surface (for step-ups/hip thrusts)

WHO IT’S FOR:

Perfect for women looking to grow and sculpt their glutes, whether you’re a beginner or intermediate lifter. Whether you're training from home or in the gym—this program fits you.