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GLUTE GROWTH GUIDE
WHAT YOUR GLUTE GUIDE INCLUDES
•8 week structured full body program with emphasis on glute
growth
• +2 EXTRA glute focused leg days to swap in/out if you’d like!
•De nition of progressive overload and how to start
•Breakdown of your glute muscles
• Glute activation movements
• Introduction to macros & how to calculate them
• Cardio recommendations
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•Instructional photos explaining movements + form
WELCOME TO YOUR GLUTE
GROWTH GUIDE!
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I’m so excited to share this guide with you!
I’ve put a lot of work into it and have had so
much fun putting it together :) This GLUTE
GUIDE is structured in a 5 day split, designed
to challenge you in the gym, push yourself,
and grow that booty baby! The guide is
comprised of 2 upper body and 3 lower body
days (AND 2 extra leg days that you can use
to switch in & out if you want) that are to be
followed for 8 weeks, and YES, ALL 8 WEEKSthe fact is that anything shorter is simply not
as ef cient to see growth. Staying consistent
with these movements for this amount of
time will allow you to effectively progress over time. While you WILL be
performing the same movements, what you WON’T be doing is using the
same weight during these movements for each of the 8 weeks. Each new
week I challenge you to push yourself and pick up heavier weights every time
you step in the gym.. now it doesn’t have to be a lot but it should be steadily
increasing over time. We’re incorporating 3 leg days to add the volume
necessary in order to grow while not totally burning out.
☆PROGRESSIVE OVERLOAD☆
Throughout this program you will be incorporating progressive overload...but let’s
talk about what that really is
Progressive overload is the process of increasing WEIGHT and or REPS over time
when executing your movements. So where should you start? Let’s say you’re
doing dumbbell RDLs
WEEK 1: 15lb dumbbells @10 reps
The following week try:
WEEK 2: 20lb dumbbells @ 10 reps
(Or as many as possible without compromising form)
OR
WEEK 1: 15lb dumbbells @10 reps
The following week try:
WEEK 2: 15lb dumbbells @ 15 reps
(Or as many as possible without compromising form)
Based off of the way this particular program is structured I would highly
recommend the rst option of increasing weight, however if option 2 is calling you
on a certain day go ahead! It is also IMPORTANT to remember that not every week
will be a successful increase and that is OKAY! If we could all increase weight every
week with ease we would be lifting thousands of pounds. So don’t get discouraged
if you can’t get those 20s on week 2 or if you can’t get 50s on week 8- this is a
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PROCESS & the most important thing is consistency.
Now...If this is a glute guide you may be wondering why we aren’t training
glutes 4,5,6 days a week right? Pretty simple really, more is NOT always better. To
understand more about WHY this is split and not a total lower body guide let’s take
a look at our glute muscles.
Our glutes are comprised of 3 main muscles: 1- maximus, 2- medius and 3minimus as well as slow and fast twitch muscle bers. The combination of these
bers means that varying weights and reps are bene cial to overall growth. So
there is no “magic number” most appropriate to grow those buns. During
resistance training we place stress on our tissues, causing microscopic tears in our
muscles. In order to repair these tears proper rest and nutrition are essential, AKA,
why we don’t train the same muscle group 7 days a week. If you jump back in and
work that muscle before the microscopic tears have had time to heal, you are at
greater risk for injury, fatigue and will not be preforming optimally. Decreased
performance=decreased progress. Over time, more stress leads to more tears,
more tears leads to more recovery, and more of that rebuilding process leads to
more glute gains ;)
MAXIMUS
MEDIUS
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☆OUR GLUTE MUSCLES☆
MINIMUS
Because of these 3 main muscles that go into forming the entirety of our glutes,
we want to perform movements that target EACH individual muscle to keep
muscular balance and strength throughout our posterior chain. For example some
movements include:
→ MAXIMUS: squats, deadlifts, hip thrusts
→ MEDIUS: abductions, banded side steps, clam shells
→ MINUMUS: abductions, side lunges
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Our gluteus Maximus is the LARGEST muscle in our entire body! MEANING- it
de nitely needs proper rest and recovery. The majority of glute exercises will target
your gluteus Maximus and this is the part of your booty that is most visible- so that
nice plump, round behind is mostly made up of your gluteus Maximus!
BEFORE you jump right into your rst set of exercises you need to make sure
your glutes are nice and warm! To do this we incorporate something called “glute
activation”. This is essentially a way to warm up and engage your glute muscles
prior to your workout to ensure they are engaging properly in each exercise and
are performing at their best!
Below is an example of some great activation exercises to incorporate before your
next booty day
EXERCISE
SETS x REPS
Banded Glute Bridges
3x20
Donkey Kicks
3x20
Banded Side Steps
3x20
Banded Kickbacks
3x20
Clamshells
3x20
Combining 3 of these movements BEFORE your leg day will ensure your glutes are
red up and ready to go!
Along with incorporating these exercises don’t forget about that MIND-MUSCLE
CONNECTION! It may seem silly but it really works- when you’re performing your
movement, focus on engaging and working those glutes! Utilizing mirrors are a
great tool to practice this as well as keep an eye on your form.
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☆GLUTE ACTIVATION☆
☆MACROS☆
I’m sure you’ve heard by now about macros and “tracking macros” but If you are
relatively new to all this it can seem super confusing... the good news is...IT’S EASY .
The rst step is determining your GOAL: do you want to lose fat? Gain muscle? Maintain
where you are? This is what will determine if you’re going to be in a surplus or if you’re
in a de cit- because this is a glute GROWTH guide and I’m guessing you’re here to add
some plump to that peach. I can tell you right now to grow you NEED TO EAT! You would
be surprised just how much some extra food will bene t both you and your booty :) You
CAN build muscle while at maintenance calories as well, it is just a longer process and
hello who doesn’t want some extra food on their plate!
CALCULATING
Once you’ve determined what your goal is you’re going to calculate your total calorie
intake by taking your body weight x your activity level on a range of 14-16 (14 being
more sedentary and 16 being extremely active) this number will be your maintenance
calories aka what you should be eating every day to maintain your current weight
BW x 14-16 = maintenance cals
EX: 125 x 16 = 2,016
From this number you’re going to add or subtract calories slowly and steadily based on
the goals you set before!
Bulking calories:
EX: 2,016 + 200 = 2,216
From here it’s time to determine the macronutrients: Protein, fats, & carbohydrates
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Protein:1- 1.2gram per lb of body weight
Fats: 25-30% of total calories
Carbohydrates: remaining calories after fats and protein are added together
EX: Protein = 1.2g x 125 = 150g (150 x4 = 600 cals)
Fats= 2,216 x 0.25 = 554 cals (554/9 = 61g)
Carbs = 2,216 - 1,194 = 1,062 (1,062/4 = 265.5g)
If those numbers above are a little confusing here’s what you need to know- our protein
is simple, we know that we need 150g based off of the simple math. To translate those
grams of protein into calories we will take 150 x 4 because there are 4 calories in each
gram of protein. We want fats to comprise 25-30% of our diet and so we will take our
total calories and take 25% of that number giving us 554 calories. To translate those
calories into the grams of fat we will be eating, we take 554/9 because there are 9
calories per gram of fat. Finally the carbs baby! Carbs will be the majority of your diet
and to solve that we take the total calories taken up by protein and fat and subtract that
number from our total calorie intake. This gives us 1,064 calories/4 due to there being 4
calories in each gram of carbs (just like protein)
Making our starting bulk macros:
Protein:
150 grams
Fat:
61 grams
Carbs:
265 grams
From these numbers, track your progress and increase calories accordingly! At the end of
2 weeks if your weight has stayed the same- bump those b*tches up! I recommend
~100cal carbohydrate increase (20-25g) and if you want to raise fats, be conservative
with ~5g increase (this can also be adjusted weekly but to start I would suggest letting 2
weeks set in)
☆CARDIO☆
A lot of people can get caught up on how much cardio to do with their training - how
many days a week? For how long? Treadmill? Stairmaster? Bike? HIIT or LISS? In reality
cardio is a very simple supplemental tool to use within your training! If you’re looking to
build muscle (like your bum) cardio is going to be very minimal. There’s no need to be
doing 30-40 min on the treadmill in a building phase! But why? When you’re building
muscle you want to be in a caloric surplus and adding in cardio essentially minimizes
that surplus with added activity! SO, my recommendation to YOU is to incorporate a
small amount or cardio if you feel like it! If you’re not moving around much throughout
your day you may want to add in ~15 min of steady state cardio just to get yourself
moving! LISS or low intensity steady state cardio can be done in anyway that YOU enjoy!
For example it could just be a walk outside, a walk on the treadmill, some steps on the
stairmaster, nothing too taxing.
Now If you were trying to cut, cardio is used much more frequently to increase that
calorie de cit without sacri cing the calories in your actual diet. The duration and
frequency of cardio in a cut is all dependent on the individual, however I WILL SAY: a
solid starting point for weight loss would be: 20-25 min of LISS 3/4 x a week!
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AGAIN, not jumping right into anything crazy or 7x a week, this whole process should be
taken slow and steady to ensure you don’t burn yourself out too quickly or cause injury
due to overworking yourself.
DAY 1- HAMSTRINGS & GLUTES
EXERCISE
SETS x REPS
Barbell Hip Thrust
4x10
Dumbbell RDL
3x8-10
Weighted Glute Bridge
3x20
Superset with
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Dumbbell Sumo Squats
3x15
Single Leg Hamstring Curl
3x12 (each leg)
Cable Kickbacks
3x15
DAY 2- SHOULDERS, TRICEPS & CHEST
EXERCISE
SETS x REPS
Seated Shoulder Press
4x8-10
Incline Dumbbell Chest Press
3x15
Superset with
Lateral Raises
3x15
Cable Tricep Pushdown
3x15
Superset with
Upright Rows
3x15
Rear Delt Fly
3x12
Superset with
Plate/Cable Front Raises
3x12
DAY 3: QUADS/CALVES/GLUTES
EXERCISE
SETS x REPS
Barbell Squat
2x10, 2x8 (heavier weight on lower reps)
Dumbbell Goblet Squat (heels elevated)
3x12-15
Superset with
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Elevated Banded Hip Thrusts
3x20
Leg Press (wide stance)
3x10
Walking Lunges
3x20 (each leg)
Banded Glute Bridges
3x15-20
BURNOUT- Banded Jump Squats
2x25
Standing Calf Raises
3x15
DAY 4: BACK & BIS
EXERCISE
SETS x REPS
Barbell Row (overhand grip)
4x10
Lat Pull Down
3x10
Superset with
Overhead Press (wide grip)
3x10-12
Single Arm Row
3x10
Superset with
Incline Bicep Curl
3x10
Cable Pull Over
3x15
Superset with
Cable Low Row
3x10
Hammer Curls
3x15-20
DAY 5: GLUTES
EXERCISE
SETS x REPS
Barbell Hip Thrust
3x10, 1x6-8
Bulgarian Split Squats
3x15 (each leg)
Superset with
Single Leg Hip Thrust
3x15
Dumbbell RDL
3x10-12
Superset with
Weighted Frog Pumps
3x20
Cable Pull Throughs
3x12
Superset with
Abduction
3x20
Dumbell Goblet Squat
3x12
REST DAYS
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I suggest 1-2 rest days a week depending on how you’re feeling! You can add them in
to t your schedule
EXTRA LEG/GLUTE DAY 1
EXERCISE
SETS x REPS
Barbell Hip Thrust
4x12
Dumbbell Sumo Squat
3x10
Superset with
Banded Jump Squats
3x15
Dumbbell RDL
3x10
Dumbbell Back Lunges
3x12
Cable Pull Throughs
3x12
EXTRA LEG/GLUTE DAY 2
EXERCISE
SETS x REPS
Sumo Deadlift
3x10
Dumbbell Goblet Squat
3x12
Superset with
Banded Glute Bridges
3x20
Split Squats
3x10
Leg Press
3x10
Dumbbell Walking Lunges
3x30
☆MOVEMENTS☆
In the next few pages I’ve lined up the most commonly used lower body movements in
this guide! With each movement there is a picture representing the start & end of each
movement as well as informational captions explaining how to execute each movement
with proper form!
**the weights used in these photos are not recommendations for YOU! They
are simply for examples of proper execution and form**
BARBELL HIP THRUST
Position the bar over your hips and make sure it’s even on both sides. Keep your upper
back on the bench (usually the line of where your sports bra ends is a good point) you
don't want too much of your back on the bench but you want more than just your
shoulders. Push through your heels to move the weight up, driving your knees out and
squeezing your glutes at the top of the motion. Keep your chin tucked for the entirety of
the movement! When lowering back into the movement focus on moving your hips/
pelvis and not swinging your entire back.
DUMBBELL RDL
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Place your feet underneath your hips. With a slight bend in your knees push your hips
back and lower the weights down past your knees to your shins, keeping your back
straight the entire time. When raising back up, keep your feet rmly planted and push
through your heels. Squeeze your glutes at the top of the movement, keeping your head
neutral the entire time! If you feel you are pulling more with your back and not your
hamstrings/glutes lighten the weight to something more comfortable until you get the
form down.
BARBELL GLUTE BRIDGE
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Laying at on the ground place the barbell over your hips. Keep your upper back on the
ground, feet rmly planted, and thrust through your hips to push the weight up. Keep
your knees pushing out and squeeze your glutes at the top of the bridge movement.
DUMBBELL SUMO SQUAT
Take a wide stance with toes pointed slightly outwards. Holding the dumbbell in both
hands, make sure your pelvis is tucked under, push your hips back and lower into a
squat. When coming back up, keep your knees out and drive through your heels,
keeping your glutes engaged throughout the movement.
CABLE KICKBACK
For these you can use an ankle strap or a handle attachment. Keeping one knee slightly
bent, position yourself at a slight angle, using the cable machine to stabilize. Push with
your heel and kick your leg back and up, squeezing your glutes at the top of the
movement
BARBELL SQUAT
Once the weight is on your back, make sure your pelvis is tucked under and your feet are
underneath your hips ( you can slightly point your toes out if you prefer). Push your hips
back and lower into the squat. Once at 90 degrees, keep your core tight, pushing your
knees out and driving through your heels until you reach the top of the movement.
DUMBBELL GOBLET SQUAT
Position your feet underneath your hips (toes pointed out if you prefer). Hold the
dumbbell with both hands in a front rack position, close to your chest. Keeping your
pelvis tucked, push your hips back and lower into a squat. When coming back up drive
your knees out while pushing through your heels until you reach the top.
FEET ELEVATED HIP THRUST
Position yourself on the ground with the bench in front of your feet. Put your heels up on
the bench keeping your upper back on the ground. Push through your heels, driving
your knees out, lifting your hips up and squeezing your glutes at the top of the
movement.
BULGARIAN SPLIT SQUAT
Place your foot on the bench/ step and position your other foot closer to the bench for
more quad focused and farther from the bench for more glute focused. Once stable,
lower down into the lunge position. Once at the bottom push back up through your
heels keeping your back upright the entire time.
SINGLE LEG HIP THRUST
Position your upper back on the bench keeping one foot planted on the ground, lower
your pelvis down and push back up, driving through your heel. Complete the amount of
reps designated per leg then switch. You can add weight for added resistance if you
want!
DUMBBELL FROG PUMPS
Position yourself on the ground with the soles of your feet touching and knees wide.
Place the dumbbell over your hips and push through your feet to lift your hips up. Keep
your glutes squeezed at the top of the movement.
CABLE PULL THROUGH
Using the rope attachment, take a few steps out with a wide stance and toes pointed out.
Holding the rope between your legs push your hips back and lower the weight through
your legs with a straight back, you should feel a stretch in your hamstrings. Using your
glutes and hamstrings, pull the weight back through and squeeze your glutes at the top.
DUMBBELL BACK LUNGE
Hold two dumbbells on either side of you with your back straight and head facing
forward. Step back and lower into a lunge position. When coming back up drive through
your heel and try NOT to use your other foot to kick you up. When you come to the top of
the movement return your feet back together.
☆YOU GOT THIS☆
Go build that booty! I hope that this guide has given you a bit more of an understanding of
how to implement certain tools to reach your goals! Just a few things to keep in mind:
Push yourself! - this guide isn’t supposed to be easy, it is supposed to set you up to challenge
yourself so don’t be afraid to test your limits
Stay consistent - yes this guide is a total of 8 weeks but your journey doesn’t stop there! Take what
you learn from here and use this knowledge to continue on in your journey - also don’t be
pressured to stop at 8 weeks exactly, if you’re enjoying the workouts keep it going
Don’t get discouraged- if you don’t think you’re making progress or you can’t increase weight the
following week THATS OKAY! Chances are you are making progress you just don’t notice it
because we look at ourselves differently! Just know you’re doing great, you’re working hard, and
you owe it to yourself to keep going!
I can’t thank you guys enough for your support and interest in what I’ve put together for you!
MESSAGE ME
If you guys enjoy this guide and are comfortable with it I would absolutely love to see any
progress pictures or overall thoughts you have about the guide! It would mean to world to hear
back from you <3
Disclaimer- if you have any underlying injuries or conditions please consult a professional before
executing any movements. Building muscle is more than just what you do in the gym, its about
lifestyle choices, diet, consistency, and dedication!