GGG — Glute Growth Guide $57.00 $28.49
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GGG — Glute Growth Guide Most Popular
12 WeeksGym + Home45–75 MinIntermediate — Advanced Maximum Glute Growth

GGG — Glute Growth Guide

This is the single most targeted glute program in the DNF library. Every session, every exercise, every rep is chosen for one reason — maximum glute development.

If you want bigger, rounder, more defined glutes and you're willing to train hard for 12 weeks to get them — this is your program. The GGG is built around progressive overload principles with high-frequency lower body work. You'll hit glutes from every angle — hip hinge patterns, abduction movements, quad-dominant squats, and isolation finishers — across 5 sessions per week. Intermediate to advanced only.

$57.00$28.49 16 weeks of app access
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Maximum Glute Growth · Progressive Overload · 5 Sessions a Week · Gym + Home Versions · Size, Shape & Strength · Maximum Glute Growth · Progressive Overload · 5 Sessions a Week · Gym + Home Versions · Size, Shape & Strength ·
The Split

Your Week, Engineered for Glutes

Five sessions a week, each with a job — hitting your glutes from every angle while your upper body and recovery keep pace.

Day 1
Glute + Hamstring Focus

Hip hinge patterns and posterior chain work to build shape and strength.

Day 2
Upper Body

Balanced pushing and pulling to keep your frame strong and proportional.

Day 3
Glute + Quad Focus

Quad-dominant squats and lunges paired with glute isolation finishers.

Day 4
Upper Body

A second upper session so your lower body recovers and keeps progressing.

Day 5
Full Lower Body

Abduction work, heavy compounds, and isolation to finish the week strong.

What's Included

Built for Serious Glute Growth

Progressive Overload Split

A 12-week structure with progression built into every week, so you never stall.

Glutes From Every Angle

Hip hinges, abduction work, quad-dominant squats, and isolation finishers.

5 Sessions Per Week

High-frequency lower body work balanced with upper body training.

45–75 Minute Workouts

Focused sessions built to earn every minute you spend training.

Gym + Home Versions

Full gym programming with a home version of every workout included.

Video Demos + Tracking

Every exercise demoed on video, with progress tracking inside the DNF app.

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Who the Glute Growth Guide is for
Best For

Is the GGG Right for You?

  • ✓Intermediate to advanced lifters only
  • ✓Women who want serious size and shape
  • ✓Gym-goers with barbell and cable access
  • ✓Anyone who has plateaued on other programs
Equipment Needed

Barbell, cable machine, dumbbells, resistance bands, leg press

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150K+Members in the DNF community
4.9/5Average rating for the app + programs
Most Popular

GGG — Glute Growth Guide

The full 12-week glute growth program, delivered in the DNF app with video demos and progress tracking.

$57.00 $28.49
16 weeks of app access
  • ✓12-week progressive overload split
  • ✓Progressive overload built into every week
  • ✓45–75 minute workouts
  • ✓Gym and home versions included
  • ✓Video demos for every exercise
  • ✓Built-in progress tracking

Individual program purchases include 16 weeks of app access.

Instant accessGym + home versionsIntermediate to advanced
FAQ

Questions, Answered

No — the GGG is built for intermediate to advanced lifters. If you're newer to lifting, start with one of the foundational programs first and come back to this when you're ready to push.

A gym gets the best results here, since the program uses a barbell, cables, and a leg press. Home versions of every workout are included, but you'll want dumbbells and bands at minimum.

Barbell, cable machine, dumbbells, resistance bands, and a leg press. The home version scales these down to dumbbells and bands.

45–75 minutes, five sessions per week — three lower body focused and two upper body.

Individual program purchases include 16 weeks of app access — the 12-week program plus extra time to repeat or catch up.

It's optional, but glute growth depends on fuel. If you're not sure your nutrition is supporting your training, adding coaching means your meals and macros are handled for you.

Twelve Weeks. Every Rep With a Purpose.

If you are ready to train hard and build the glutes you have been chasing — start Week 1 today.

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