Wake them up
Mind-muscle connection, glute-biased technique and your starting loads. Learn to feel your glutes do the work.
The 311 Split Program
3 months · 3 blocks of 28 days
Grow now,
or grow now.
For the woman who has tried every glute program, every band, every challenge — and still isn't seeing growth. 84 days. One progressive system. No more guessing.
Cohort 1 starts November 2 · Founding-member pricing for the first cohort
Sound familiar?
You've tried everything.
And somewhere along the way you started believing your body just doesn't grow.
- Free YouTube glute workouts on repeat
- Influencer PDFs that changed every two weeks
- Band-only routines and 100-squat challenges
- Hip thrusts every day — same weight, same results
- Cutting calories while trying to build muscle
You didn't fail the programs. The programs failed to progress you.
01No tracked overloadSame weights week after week means no new reason to grow.
02Wrong muscles workingQuads and lower back take over when the work isn't glute-biased.
03Program hoppingSwitching every few weeks resets you before adaptation kicks in.
04Under-fueledMuscle can't be built on too little protein and too few calories.
05No one checkingWithout check-ins, small form and plan errors add up for months.
The 311 Method
3 blocks. 28 days each.
One job per block.
Each block builds on the last, so every 4 weeks you're lifting more than you could before — and you can see it in your log.
Load them up
Progressive overload and smart volume, plus protein and calorie targets that fuel growth instead of fighting it.
Make them grow
Peak intensity, a planned deload, then your retest and final photos — so you see exactly what changed.
Everything you get for 84 days
3–4 glute sessions a week
45–60 minutes, gym and home-equipment versions.
Exercise demo library
Every movement on video with Darihana's coaching cues.
Weekly check-ins
Track loads every week, photos and measurements every 28 days.
Fueling for growth guide
Protein and calorie targets plus a grocery list built for building.
Private community
Train alongside women who were stuck too. PR Fridays every week.
Monthly live Q&A
Form reviews and answers from Darihana, live.
Choose your way in
Join the 311
Block by block
$37 / block
Every 28 days · 3 payments ($111 total)
Billed every 28 days, 3 payments ($111 total). Ends automatically after Block 3.
Pay in fullBest value
$97 once
Save $14 vs. block by block
All 3 blocks, 84 days. Save $14 compared with block by block.
Founding members (Cohort 1 only): $29 per block or $79 in full.
Do the
work
work
The "Do the Work" guarantee
Complete every session and every weekly check-in for 84 days. If you see no measurable change in your glute measurements or your working loads, your 4th block is on us.
Questions
Is this for beginners?
It's built for women who already train and feel stuck. If you're brand new, you can still join — Block 1 teaches the technique first.
Do I need a gym?
Every block has a gym version and a home version, so you can train wherever you are.
How much time does it take?
3–4 sessions a week, about 45–60 minutes each, plus a 5-minute weekly check-in.
I think my genetics are the problem.
Genetics shape your ceiling, not your starting point. Most women who feel stuck have never followed tracked, progressive training long enough to find out.
Will I bulk up everywhere?
The fueling guide is set for glute growth, not general weight gain, and the training is glute-biased by design.
How does billing work?
Block by block is charged every 28 days for 3 blocks, then stops automatically. Pay in full is a single payment.
84 days from now, they'll have grown.
Stop starting over. Follow one system long enough to see what your body can actually do.
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