TABLE OF
CONTENTS
01. Welcome to Part 2 of Your Glute Coach................02
02. Education..................................................................03
03. Training Programs....................................................07
01
WELCOME TO PART 2 OF YOUR
GLUTE COACH
Hello!
Welcome to the second part of the Your Glute Coach series! I am so excited that there was this much
demand to create a second part of the first program - this is what is so exciting to me as a coach.
I’ve seen so much progress and growth come from Your Glute Coach Part 1 which is why I wanted to give
you all not only just a new training program, but all new, valuable education. I’ve filmed over 3 hours worth
of content for this guidebook so make sure you watch it over and over to get that value.
In regards to all things nutrition, cardio, steps - the general things I cover in my guidebooks - I want you to
go back and refer to all the content in Your Glute Coach Part 1. As I recommended that you did Your Glute
Coach Part 1 in a building phase, I would recommend you continue building with this program too!
All the information you need is in Your Glute Coach 1, so if you don’t have it and just purchased this one… I
tried to tell you.
Okay, enough from me. All of the educational content you need is linked below and also available for
16-weeks via the Mark Carroll Method App whilst doing this program there too.
Smash these next 12 weeks, just like you did in Your Glute Coach Part 1!
You’ve got this,
Mark Carroll
PA G E 2
02
EDUCATIONAL VIDEOS
CLICK HERE TO VISIT
VIDEO LIBRARY!
WELCOME TO YOUR GLUTE COACH PART 2
NUTRITION: CUT OR BUILD
CONCURRENT PERIODISATION
MAKING CHANGES TO YOUR PROGRAM
PROGRESSIVE OVERLOAD
HYPERTROPHY STIMULATING REPS
PA G E 4
02
EDUCATIONAL VIDEOS
CLICK HERE TO VISIT
VIDEO LIBRARY!
VOLUME
JUNK VOLUME
LAGGING BODY PARTS
WHY I DON’T USE BANDS
WIDE VS NARROW STANCE
STEP UPS
PA G E 5
02
EDUCATIONAL VIDEOS
CLICK HERE TO VISIT
VIDEO LIBRARY!
HIP THRUSTS
LYING LEG CURLS
LUNGES
STRADDLE LIFT
TRAP BAR
ABDUCTION
PA G E 6
03
TRAINING PROGRAM
Your 12 Week Training Program
PROGRAM - 4 x 12-15
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower 1
TUESDAY
Upper 1
WEDNESDAY
Lower 2
THURSDAY
REST
FRIDAY
Upper 2
SATURDAY
Lower 3
SUNDAY
PHASE 1
TRACK YOUR WEIGHTS AND
STATS WITH GOOGLE SHEET!
CLICK HERE TO ACCESS
CARDIO
STEPS
REFER TO YOUR GLUTE COACH
PART 1 GUIDEBOOK (PDF)
REST
PA G E 8
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 1
A
SETS
REPS
REST
TEMPO
1
4
12-15
120
2010
2
4
12-15
120
2010
3
4
12-15
120
2010
SETS
REPS
REST
TEMPO
1
3
12-15 Each Leg
75
2010
2
3
12-15 Each Leg
75
2010
3
3
12-15 Each Leg
75
2010
SETS
REPS
REST
TEMPO
1
4
12-15
75
2010
2
4
12-15
75
2010
3
4
12-15
75
2010
Kas Glute Bridge
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
1010
2
3
12-15
60
1010
3
3
12-15
60
1010
A
SET 3
Last Set - Hold at top for 10 seconds on final rep
WEEK
D
SET 2
Lying Leg Curl
WEEK
C
SET 1
DB Front Heel Elevated Split Squats
WEEK
B2
MONDAY
BB Romanian Deadlift
WEEK
B1
PROGRAM: 4 x 12-15
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 9
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
A1
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
BB Bent Over Rows
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Face Pulls - 1 & 1/4 Reps
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
15
1010
2
3
12-15
15
1010
3
3
12-15
15
1010
C2
SET 3
Last Set - Hold at top for 10 seconds on final rep
WEEK
C1
SET 2
Straight Arm Pulldowns
WEEK
B2
SET 1
DB Overhead Press - Semi-Pronated
WEEK
B1
TUESDAY
Standing DB Lateral Raises
WEEK
A2
PROGRAM: 4 x 12-15
Rope Hammer Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
PA G E 1 0
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
C3
TUESDAY
Overhead Triceps Rope Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
90
2010
2
3
12-15
90
2010
3
3
12-15
90
2010
D
PROGRAM: 4 x 12-15
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Cable Crunches - 1 & 1/4 Reps
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 1 1
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 2
A
SETS
REPS
REST
TEMPO
1
4
12-15
120
2010
2
4
12-15
120
2010
3
4
12-15
120
2010
SETS
REPS
REST
TEMPO
1
4
12 Each Leg
75
2010
2
4
12 Each Leg
75
2010
3
4
12 Each Leg
75
2010
SETS
REPS
REST
TEMPO
1
4
12-15
75
2010
2
4
12-15
75
2010
3
4
12-15
75
2010
Leg Press - Feet Low
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Standing Straight Leg Kickbacks - Banded
WEEK
SETS
REPS
REST
TEMPO
1
2
20 Each Leg
30
1010
2
2
20 Each Leg
30
1010
3
2
20 Each Leg
30
1010
A
SET 3
Last Set - Rest Pause x 1
WEEK
D
SET 2
450 Hip Extensions - DB on Chest
WEEK
C
SET 1
Forward Step DB Alternating Lunges
WEEK
B2
WEDNESDAY
BB Hip Thrusts
WEEK
B1
PROGRAM: 4 x 12-15
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 1 2
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
A1
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Kneeling One Arm Iliac Pulldown - Neutral
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15 Each Arm
15
2010
2
3
12-15 Each Arm
15
2010
3
3
12-15 Each Arm
15
2010
C2
SET 3
Seated Row - Pronated
WEEK
C1
SET 2
Seated Rope Pull to Neck
WEEK
B2
SET 1
DB Arnold Press
WEEK
B1
FRIDAY
Seated DB Lateral Raises
WEEK
A2
PROGRAM: 4 x 12-15
DB Curls - Supinated
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
PA G E 1 3
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
C3
FRIDAY
Straight Bar Triceps Pushdowns
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
90
2010
2
3
12-15
90
2010
3
3
12-15
90
2010
D
PROGRAM: 4 x 12-15
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Reverse Crunches
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
4010
2
3
8-10
60
4010
3
3
8-10
60
4010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 1 4
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 3
A
SETS
REPS
REST
TEMPO
1
4
12-15
180
2010
2
4
12-15
180
2010
3
4
12-15
180
2010
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
75
2010
2
3
12 Each Leg
75
2010
3
3
12 Each Leg
75
2010
SETS
REPS
REST
TEMPO
1
3
12-15 Each Leg
75
2010
2
3
12-15 Each Leg
75
2010
3
3
12-15 Each Leg
75
2010
Leg Press - Feet High
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
A
SET 3
Last Set - Rest Pause x 1
WEEK
D
SET 2
Single Lying Leg Curl
WEEK
C
SET 1
Step Up - High Box Glute Focused
WEEK
B2
SATURDAY
BB High Bar Squats
WEEK
B1
PROGRAM: 4 x 12-15
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 1 5
03
TRAINING PROGRAM
Your 12 Week Training Program
PROGRAM - 4 x 8-10
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower 1
TUESDAY
Upper 1
WEDNESDAY
Lower 2
THURSDAY
REST
FRIDAY
Upper 2
SATURDAY
Lower 3
SUNDAY
PHASE 2
TRACK YOUR WEIGHTS AND
STATS WITH GOOGLE SHEET!
CLICK HERE TO ACCESS
CARDIO
STEPS
REFER TO YOUR GLUTE COACH
PART 1 GUIDEBOOK (PDF)
REST
PA G E 1 6
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 1
A
BB or Trap Bar Floating/Deficit Deadlift
SETS
REPS
REST
TEMPO
1
4
8-10
150
2210
2
4
8-10
150
2210
3
4
8-10
150
2210
Alternating Forward Step DB Deficit Lunges
WEEK
SETS
REPS
REST
TEMPO
1
3
8 Each Leg
90
2010
2
3
8 Each Leg
90
2010
3
3
8 Each Leg
90
2010
B2
SETS
REPS
REST
TEMPO
1
3
8-10 Each Leg
90
2010
2
3
8-10 Each Leg
90
2010
3
3
8-10 Each Leg
90
2010
SETS
REPS
REST
TEMPO
1
3
3-5 Each Leg
120
4010
2
3
3-5 Each Leg
120
4010
3
3
3-5 Each Leg
120
4010
SET 3
SET 4
Stand on 20kg plate and lunge forward off
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
DB Squats - High Heel Elevation
WEEK
SETS
REPS
REST
TEMPO
1
3
10
60
2010
2
3
10
60
2010
3
3
10
60
2010
A
SET 2
Eccentric method - use both legs for up, then just 1 leg to
lower - alternate
Lying Leg Curl - 2 legs up, 1 leg down
WEEK
D
SET 1
One Leg DB Hip Thrusts
WEEK
C
MONDAY
Pause 2 seconds just off the ground then explode up
WEEK
B1
PROGRAM: 4 x 8-10
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 1 7
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
A1
SETS
REPS
REST
TEMPO
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
SETS
REPS
REST
TEMPO
1
4
8-10 Each Arm
60
2010
2
4
8-10 Each Arm
60
2010
3
4
8-10 Each Arm
60
2010
650 Prone Y Raises
SETS
REPS
REST
TEMPO
1
3
8-10
45
2012
2
3
8-10
45
2012
3
3
8-10
45
2012
300 Prone DB Rows - Elbows at 45*
SETS
REPS
REST
TEMPO
1
3
8-10
45
2012
2
3
8-10
45
2012
3
3
8-10
45
2012
BB Curls
SET 4
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 1
SET 2
SET 1
SET 2
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
45
2010
2
3
8-10
45
2010
3
3
8-10
45
2010
C2
SET 3
Last Set - Rest Pause x 1
WEEK
C1
SET 2
Last Set - Rest Pause x 1
WEEK
B2
SET 1
Kneeling One Arm Iliac Pulldown - Neutral
WEEK
B1
TUESDAY
Standing BB Overhead Press
WEEK
A2
PROGRAM: 4 x 8-10
BB Skull Crushers
SET 1
SET 2
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
45
2010
2
3
8-10
45
2010
3
3
8-10
45
2010
SET 1
SET 2
PA G E 1 8
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
D
TUESDAY
Hanging Leg Raises
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
D
PROGRAM: 4 x 8-10
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Cable Crunches - 1 & 1/4 Reps
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 1 9
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 2
A
BB Hip Thrusts - 1 & 1/4 Reps
SETS
REPS
REST
TEMPO
1
4
8-10
120
2010
2
4
8-10
120
2010
3
4
8-10
120
2010
DB Bulgarian Split Squats
SETS
REPS
REST
TEMPO
1
3
8 Each Leg
90
2210
2
3
8 Each Leg
90
2210
3
3
8 Each Leg
90
2210
SETS
REPS
REST
TEMPO
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
Leg Press - Feet Middle 1 & 1/4 Reps
SETS
REPS
REST
TEMPO
1
3
8-10
120
2010
2
3
8-10
120
2010
3
3
8-10
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Standing Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
10 Each Leg
60
2012
2
3
10 Each Leg
60
2012
3
3
10 Each Leg
60
2012
A
SET 3
Last Set - Rest Pause: Rest 5 seconds then go again with normal reps to failure
(no 1/4)
WEEK
D
SET 2
450 Back Extensions
WEEK
C
SET 1
Large Step - Hinge Torso
WEEK
B2
WEDNESDAY
Last Set - Rest Pause: Rest 5 seconds then go again with normal reps to
failure (no 1/4)
WEEK
B1
PROGRAM: 4 x 8-10
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 2 0
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
A1
SETS
REPS
REST
TEMPO
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
SETS
REPS
REST
TEMPO
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
One Arm Lateral Raises - Cable
SETS
REPS
REST
TEMPO
1
3
8-10 Each Arm
45
2012
2
3
8-10 Each Arm
45
2012
3
3
8-10 Each Arm
45
2012
Kneeling One Arm Row - Elbow Tucked
SETS
REPS
REST
TEMPO
1
3
8-10 Each Arm
45
2012
2
3
8-10 Each Arm
45
2012
3
3
8-10 Each Arm
45
2012
Cable Curls
SET 4
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 1
SET 2
SET 1
SET 2
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
C2
SET 3
Last Set - Rest Pause x 1
WEEK
C1
SET 2
Last Set - Drop Set x 1
WEEK
B2
SET 1
Pull Ups - Mid-Pronated - Banded
WEEK
B1
FRIDAY
Bench DB Press - Neutral
WEEK
A2
PROGRAM: 4 x 8-10
Rope Triceps Extensions
SET 1
SET 2
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
SET 1
SET 2
PA G E 2 1
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
D
FRIDAY
Decline Crunches
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
D
PROGRAM: 4 x 8-10
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Reverse Crunches
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
4010
2
3
8-10
60
4010
3
3
8-10
60
4010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 2 2
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 3
A
SETS
REPS
REST
TEMPO
1
4
8-10
150
2210
2
4
8-10
150
2210
3
4
8-10
150
2210
SETS
REPS
REST
TEMPO
1
3
8-10 Each Leg
90
2010
2
3
8-10 Each Leg
90
2010
3
3
8-10 Each Leg
90
2010
BB Kas Glute Bridge
SETS
REPS
REST
TEMPO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
SETS
REPS
REST
TEMPO
1
4
8-10
90
2210
2
4
8-10
90
2210
3
4
8-10
90
2210
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Extensions - 1 & 1/4 Reps
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
2010
2
3
8-10
60
2010
3
3
8-10
60
2010
A
SET 3
Seated Leg Curl
WEEK
D
SET 2
Last Set - Rest Pause x 2
WEEK
C
SET 1
DB Deficit Reverse Lunges
WEEK
B2
SATURDAY
BB High Bar Squats - Paused
WEEK
B1
PROGRAM: 4 x 8-10
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 2 3
03
TRAINING PROGRAM
Your 12 Week Training Program
PROGRAM - 5 x 5-7
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower 1
TUESDAY
Upper 1
WEDNESDAY
Lower 2
THURSDAY
REST
FRIDAY
Upper 2
SATURDAY
Lower 3
SUNDAY
PHASE 3
TRACK YOUR WEIGHTS AND
STATS WITH GOOGLE SHEET!
CLICK HERE TO ACCESS
CARDIO
STEPS
REFER TO YOUR GLUTE COACH
PART 1 GUIDEBOOK (PDF)
REST
PA G E 2 4
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 1
A1
SETS
REPS
REST
TEMPO
1
5
5-7
120
3010
2
5
5-7
120
3010
3
5
5-7
120
3010
SETS
REPS
REST
TEMPO
1
5
5-7
120
2012
2
5
5-7
120
2012
3
5
5-7
120
2012
SETS
REPS
REST
TEMPO
1
4
6-8
90
2011
2
4
6-8
90
2011
3
4
6-8
90
2011
SETS
REPS
REST
TEMPO
1
4
6-8 Each Leg
90
2010
2
4
6-8 Each Leg
90
2010
3
4
6-8 Each Leg
90
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
DB Squats - High Heel Elevation
WEEK
SETS
REPS
REST
TEMPO
1
3
10
60
2010
2
3
10
60
2010
3
3
10
60
2010
A
SET 3
DB Reverse Lunge
WEEK
D
SET 2
BB Hip Thrusts
WEEK
B2
SET 1
Lying Leg Curl - Paused at Top
WEEK
B1
MONDAY
BB High Bar Squat - 1 & 1/4 Reps
WEEK
A2
PROGRAM: 5 x 5-7
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 2 5
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
A1
SETS
REPS
REST
TEMPO
1
5
5-7
90
2010
2
5
5-7
90
2010
3
5
5-7
90
2010
SETS
REPS
REST
TEMPO
1
5
3
90
5010
2
5
3
90
5010
3
5
3
90
5010
Seated DB Arnold Press
SETS
REPS
REST
TEMPO
1
3
6-8
60
2010
2
3
6-8
60
2010
3
3
6-8
60
2010
BB Bent Over Row
SETS
REPS
REST
TEMPO
1
3
6-8
60
2010
2
3
6-8
60
2010
3
3
6-8
60
2010
Rope Pull to Neck
SET 4
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 1
SET 2
SET 1
SET 2
Last Set - Drop Set x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
10
60
2012
2
3
10
60
2012
3
3
10
60
2012
D
SET 3
Last Set - Rest Pause x 1
WEEK
C
SET 2
Last Set - Drop Set x 1
WEEK
B2
SET 1
Pull Ups - Supinated
WEEK
B1
TUESDAY
BB Incline Bench Press
WEEK
A2
PROGRAM: 5 x 5-7
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Hanging Knee Raises
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
PA G E 2 6
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 2
A
BB Hip Thrusts - Dead Stops
SETS
REPS
REST
TEMPO
1
5
5-7
150
2210
2
5
5-7
150
2210
3
5
5-7
150
2210
Hack Squat
SETS
REPS
REST
TEMPO
1
3
6-8
120
4010
2
3
6-8
120
4010
3
3
6-8
120
4010
SETS
REPS
REST
TEMPO
1
4
8-10
90
2010
2
4
8-10
90
2010
3
4
8-10
90
2010
450 Back Extensions - DB Behind Head
SETS
REPS
REST
TEMPO
1
3
6-8
90
2013
2
3
6-8
90
2013
3
3
6-8
90
2013
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Standing Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
20 Each Leg
60
2012
2
3
20 Each Leg
60
2012
3
3
20 Each Leg
60
2012
A
SET 3
3 second pause at top - squeeze gluteus hard
WEEK
D
SET 2
Leg Press - Feet High - 1 & 1/4 Reps
WEEK
C2
SET 1
Last Set - Drop Set x 1
WEEK
C1
WEDNESDAY
Note - Use a decline bench if possible
WEEK
B
PROGRAM: 5 x 5-7
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 2 7
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
A1
SETS
REPS
REST
TEMPO
1
5
5-7
90
2010
2
5
5-7
90
2010
3
5
5-7
90
2010
SETS
REPS
REST
TEMPO
1
5
3
90
4010
2
5
3
90
4010
3
5
3
90
4010
Flat DB Bench Press
SETS
REPS
REST
TEMPO
1
3
6-8
60
2210
2
3
6-8
60
2210
3
3
6-8
60
2210
SETS
REPS
REST
TEMPO
1
3
8-10
60
2010
2
3
8-10
60
2010
3
3
8-10
60
2010
65* Prone DB Lateral Raises
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Last Set - Drop Set x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
10
60
2012
2
3
10
60
2012
3
3
10
60
2012
D
SET 3
Seated Row - Neutral
WEEK
C
SET 2
Last Set - Drop Set x 1
WEEK
B2
SET 1
Pull Ups - Mid-Pronated - Banded
WEEK
B1
FRIDAY
Bench DB Press - Neutral
WEEK
A2
PROGRAM: 5 x 5-7
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Cable Crunches
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
2012
2
3
8-10
60
2012
3
3
8-10
60
2012
PA G E 2 8
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 3
A
SETS
REPS
REST
TEMPO
1
5
5-7
150
2210
2
5
5-7
150
2210
3
5
5-7
150
2210
SETS
REPS
REST
TEMPO
1
3
6-8 Each Leg
90
2010
2
3
6-8 Each Leg
90
2010
3
3
6-8 Each Leg
90
2010
Seated Leg Curls
SETS
REPS
REST
TEMPO
1
3
6-8
90
3110
2
3
6-8
90
3110
3
3
6-8
90
3110
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
60
2010
2
3
12 Each Leg
60
2010
3
3
12 Each Leg
60
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Standing Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10 Each Leg
60
2010
2
3
8-10 Each Leg
60
2010
3
3
8-10 Each Leg
60
2010
A
SET 3
One Leg DB Hip Thrusts - 1 & 1/4 Reps
WEEK
D
SET 2
Last Set - Drop Set x 1
WEEK
C
SET 1
DB Front Foot Elevated Split Squats - 1 & 1/4 Reps
WEEK
B2
SATURDAY
Stand on 20kg plate - dead stop the bar each rep on the
ground
BB or Trap Bar Deficit/Floating Deadlift
WEEK
B1
PROGRAM: 5 x 5-7
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 2 9
03
TRAINING PROGRAM
Your 12 Week Training Program
PROGRAM - Agonist Supersets
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower 1
TUESDAY
Upper 1
WEDNESDAY
Lower 2
THURSDAY
REST
FRIDAY
Upper 2
SATURDAY
Lower 3
SUNDAY
PHASE 4
TRACK YOUR WEIGHTS AND
STATS WITH GOOGLE SHEET!
CLICK HERE TO ACCESS
CARDIO
STEPS
REFER TO YOUR GLUTE COACH
PART 1 GUIDEBOOK (PDF)
REST
PA G E 3 0
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 1
A1
SETS
REPS
REST
TEMPO
1
4
6-8
15
2210
2
4
6-8
15
2210
3
4
6-8
15
2210
SETS
REPS
REST
TEMPO
1
4
10-12
180
2010
2
4
10-12
180
2010
3
4
10-12
180
2010
SETS
REPS
REST
TEMPO
1
4
6-8 Each Leg
15
2010
2
4
6-8 Each Leg
15
2010
3
4
6-8 Each Leg
15
2010
SETS
REPS
REST
TEMPO
1
4
10-12
180
2010
2
4
10-12
180
2010
3
4
10-12
180
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Standing Straight Leg Kickbacks - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15 Each Leg
75
2010
2
3
12-15 Each Leg
75
2010
3
3
12-15 Each Leg
75
2010
A
SET 3
DB Squat - High Heel Elevation
WEEK
C
SET 2
Alternating Forward Step DB Deficit Lunges
WEEK
B2
SET 1
Kas Glute Bridge - BB or Machine
WEEK
B1
MONDAY
BB Romanian Deadlift - Paused in Bottom
WEEK
A2
PROGRAM: Agonist Supersets
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 3 1
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
A1
SETS
REPS
REST
TEMPO
1
4
6-8
15
3010
2
4
6-8
15
3010
3
4
6-8
15
3010
SETS
REPS
REST
TEMPO
1
4
12
120
2010
2
4
12
120
2010
3
4
12
120
2010
Lat Pulldown - Supinated
SETS
REPS
REST
TEMPO
1
4
6-8
15
3010
2
4
6-8
15
3010
3
4
6-8
15
3010
Lean Away Lat Pulldown - Pronated
SETS
REPS
REST
TEMPO
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
650 Incline Zottman Curls
SET 4
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
SET 3
SET 4
SET 1
SET 2
SET 1
SET 2
Last Set - Drop Set x 1
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
45
3010
2
3
12-15
45
3010
3
3
12-15
45
3010
C2
SET 3
Laset Set - Rest Pause x 1
WEEK
C1
SET 2
Last Set - Drop Set x 1
WEEK
B2
SET 1
Standing DB Lateral Raises - 1 & 1/4 Reps
WEEK
B1
TUESDAY
Seated BB Overhead Press
WEEK
A2
PROGRAM: Agonist Supersets
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Seated One Arm Overhead Triceps Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15 Each Arm
45
3010
2
3
12-15 Each Arm
45
3010
3
3
12-15 Each Arm
45
3010
PA G E 3 2
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 1
D
PROGRAM: Agonist Supersets
TUESDAY
Decline Crunches
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
3
12-15
60
3010
2
3
12-15
60
3010
3
3
12-15
60
3010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 3 3
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 2
A1
SETS
REPS
REST
TEMPO
1
4
6-8
15
4010
2
4
6-8
15
4010
3
4
6-8
15
4010
DB Romanian Deadlift - Minimal Knee Bend
WEEK
SETS
REPS
REST
TEMPO
1
4
10-12
150
2010
2
4
10-12
150
2010
3
4
10-12
150
2010
B1
SETS
REPS
REST
TEMPO
1
4
6-8 Each Leg
15
2210
2
4
6-8 Each Leg
15
2210
3
4
6-8 Each Leg
15
2210
SETS
REPS
REST
TEMPO
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
SET 3
SET 4
Hamstrings focused RDL so less knee bend more range
of motion
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Press - Feet High
WEEK
SETS
REPS
REST
TEMPO
1
3
15
75
2010
2
3
15
75
2010
3
3
15
75
2010
A
SET 2
Leg Extensions
WEEK
C
SET 1
DB Bulgarian Split Squats
WEEK
B2
WEDNESDAY
Lying Leg Curl
WEEK
A2
PROGRAM: Agonist Supersets
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 3 4
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
A1
SETS
REPS
REST
TEMPO
1
4
6-8
15
3010
2
4
6-8
15
3010
3
4
6-8
15
3010
SETS
REPS
REST
TEMPO
1
4
12
120
2010
2
4
12
120
2010
3
4
12
120
2010
SETS
REPS
REST
TEMPO
1
4
6-8 Each Arm
15
2210
2
4
6-8 Each Arm
15
2210
3
4
6-8 Each Arm
15
2210
SETS
REPS
REST
TEMPO
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leaning One Arm DB Lateral Raises
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15 Each Arm
45
3010
2
3
12-15 Each Arm
45
3010
3
3
12-15 Each Arm
45
3010
C2
SET 3
300 Prone DB Rows - Neutral
WEEK
C1
SET 2
One Arm DB Rows - Dead Stops
WEEK
B2
SET 1
450 Prone Y-Raises
WEEK
B1
FRIDAY
650 Incline DB Bench Press - Neutral
WEEK
A2
PROGRAM: Agonist Supersets
Rope Face Pull
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
45
3010
2
3
12-15
45
3010
3
3
12-15
45
3010
PA G E 3 5
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
UPPER 2
D
PROGRAM: Agonist Supersets
FRIDAY
Decline Crunches
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
3
12-15
60
3010
2
3
12-15
60
3010
3
3
12-15
60
3010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
WEEK
1
2
3
PA G E 3 6
03
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
LOWER 3
A1
SETS
REPS
REST
TEMPO
1
4
6-8
15
2210
2
4
6-8
15
2210
3
4
6-8
15
2210
SETS
REPS
REST
TEMPO
1
4
10-12 Each Leg
180
2011
2
4
10-12 Each Leg
180
2011
3
4
10-12 Each Leg
180
2011
SETS
REPS
REST
TEMPO
1
4
10-12
90
3010
2
4
10-12
90
3010
3
4
10-12
90
3010
SETS
REPS
REST
TEMPO
1
3
6-8 Each Leg
15
4010
2
3
6-8 Each Leg
15
2010
3
3
6-8 Each Leg
15
2010
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
900 Standing Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12 Each Leg
120
2010
2
3
10-12 Each Leg
120
2010
3
3
10-12 Each Leg
120
2010
A
SET 3
Step Up - High Box - Controlled Eccentrics
WEEK
C2
SET 2
Seated Leg Curls
WEEK
C1
SET 1
One Leg DB Kas Glute Bridge
WEEK
B
SATURDAY
BB High Bar Squat - Paused
WEEK
A2
PROGRAM: Agonist Supersets
BB Romanian Deadlift
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
75
2010
2
3
12-15
75
2010
3
3
12-15
75
2010
PA G E 3 7
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