8-WEEK GLUTE
GUIDE
CURVES BUILT IN THE GYM
JOIN US TO START YOUR JOURNEY
By Amanda & Filippa Fransson
INTRODUCTION
Welcome to our 8 week fitness guide, with
focus on building curves!
Before you get started, we just want to give
you some short information. Every workout
contains a list of excercises and
recommended sets and repetitons. Next to
every excercise, there is a play symbol
that you can press, this will take you to a
video showing the current excercise. Along
with this guide comes an information page
with guidelines that you should read before
starting your 8 weeks. We've also made
nutrition guidelines and meal examples with
recipes for you. Once you've read through
the guidelines, you are ready to get started!
You can find it here:
Mealplan and Information
English Version Mealplan
_________________________________________________________________________________________________________
Swedish Version Mealplan
_________________________________________________________________________________________________________
Workout Information English
____________________________________________________________________________________________________________
Workout Information Swedish
Week 1
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
______________________________________________________________________________
____________________________________________________________________________
Box squats
Video
______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Bulgarian split squats
10-12
4 /leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
12-15
____________________________________________________________________________________________________________
Cable kickbacks
3
12
/leg
_________________________________________________________________________________________________________
Hip abductor superset with
single leg hip abductor
4
12-15
/leg
Note: When you do hip thrust you can add a
resistance band and pause 3 sec at top each rep for
maximal tension. The resistance band should be
placed a little bit above your knees.
Week 1
Workout 2
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
______________________________________________________________________________
____________________________________________________________________________
Reversed hacksquats
Video
______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Sumo deadlift
5
8-10
_________________________________________________________________________________________________________
Hip thrust barbell
5
8-10
____________________________________________________________________________________________________________
Seated leg extensioins
4 10-12
_________________________________________________________________________________________________________
Hip abductor superset with
single leg hip abductor
4 12-15
/leg
Note: When you do reversed hack squats, you can ad
a resistance band above your knees. This will add
isolation to your glutes and hamstrings
Week 1
Workout 3
Upperbody/abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_________________________________________________________________________________
______________________________________________________________________________
Standing miltary press
Video
_______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Lat pulldown
4 10-12
_________________________________________________________________________________________________________
Lateral raises
4
10-12
____________________________________________________________________________________________________________
Seated row
4 10-12
_________________________________________________________________________________________________________
Incline bench crunch
superset with russian twist
4 10-12
_________________________________________________________________________________________________________
Hanging leg raises
4
until
failure
Note: Always do your core/ab excercises at the end of
the workout!
Week 1
Workout 4
Glutes/Hamstring
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
4 10-12
_________________________________________________________________________________________________________
Lunges
4
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
8-10
____________________________________________________________________________________________________________
Stiff single-leg deadlift
10-12
3
/leg
(smith or dumbbell)
_________________________________________________________________________________________________________
Laying leg curls
4 10-12
Note: Remember to do both legs in all single
leg exercises!
Week 2
Exercise
Legpress
Workout 1
Legs
Video
(dropset)
Example: Warmup: 20 kg 20x2
100 kg 8-10x2
70 kg 10-12x2 (select weights after
your own ability)
50 kg 15x2
____________________________________________________________________________________________________________
Deadlift
15x1 (low weight)
12-10x3 (add weight)
6-8x3 (heavier than previous sets)
_________________________________________________________________________________________________________
Hip thrust in smith
15x1 (low weight)
10-12x3 (add weight)
(add resistance
band)
15x3 (lower weight than previous set)
_________________________________________________________________________________________________________
Hip abductor superset with single leg
hip abductor
5 set: 15 reps ordinary hipabductor
10 reps single leg hipabductor/leg
Week 2
Workout 2
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
8
_________________________________________________________________________________________________________
Glute pushdown
4
15
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
10
____________________________________________________________________________________________________________
Cable kickbacks
3
15
/leg
_________________________________________________________________________________________________________
Hip abduction
5
15
Note: Don't forget to squeze your glutes at the top
when you do your hip thrust!
Week 2
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Video
Set Reps
4
_______________________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________________________
Exercise
Seated dumbbell
shoulders press
Lat pulldown
10-12
_________________________________________________________________________________________________________
(neutral grip)
4
10-12
_________________________________________________________________________________________________________
Dumbbell front raises
4
10-12
____________________________________________________________________________________________________________
Standing barbell
supine rodd
4
10-12
_________________________________________________________________________________________________________
Cable crunches
4
12-15
_________________________________________________________________________________________________________
Bicycle variation
4
30-60
sec
Week 2
Workout 4
Hamstring
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
__________________________________________________________________
__________________________________________________________________
Box squats
Video
__________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Bulgarian split squats
4
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust barbell
(add a resistance band)
5
15-20
____________________________________________________________________________________________________________
Laying leg curl
4
10-12
Note: Try to add more weight the 2 last sets!
Week 3
Workout 1
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
__________________________________________________________________
__________________________________________________________________
Squats
Video
__________________________________________________________________
Exercise
5 12-15
_________________________________________________________________________________________________________
Stiffed leg deadlift
5 10-12
_________________________________________________________________________________________________________
Hip abduction superset
single leg hip abduction
4
10-15
____________________________________________________________________________________________________________
Hip thrust in smith
5
10-12
Week 3
Workout 2
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
5
_______________________________________________________________________________
_____________________________________________________________________________
Box squats
Video
_______________________________________________________________________________
Exercise
8-10
_________________________________________________________________________________________________________
Lunges
4
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust
(barbell or smith)
5
12-15
____________________________________________________________________________________________________________
Cable kickbacks
3
10-12
/leg
_________________________________________________________________________________________________________
Single leg hip abduction
4
15
/leg
Note: Always aim to top your last workout. Add a
little more weight than last time or do 2 extra reps.
Progressive overload is the key to growth!
Week 3
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Video
Set Reps
4
_______________________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________________________
Exercise
Single arm
dumbbell row
10-12
/arm
_________________________________________________________________________________________________________
Face pulls
4
12-15
_________________________________________________________________________________________________________
Military press
4
8-10
____________________________________________________________________________________________________________
Lat pulldowns
4
10-12
_________________________________________________________________________________________________________
Incline bench crunch
superset with russian twist
4 10-12/
exercise
_________________________________________________________________________________________________________
Hanging leg raises
4
8-12
Note: There are two alternative for hanging leg raises,
watch the video and choose after your own ability!
Week 3
Workout 4
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
__________________________________________________________________
__________________________________________________________________
Reversed hack squats
Video
__________________________________________________________________
Exercise
5 10-12
_________________________________________________________________________________________________________
Elevated
lunges in smith
4
12-15
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
6
8-10
____________________________________________________________________________________________________________
Hip abduction superset
single leg hip abduction
4
10-15
Note: Elevated lunges in smith are a very effective
glute builder!
Week 4
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
4 10-12
_________________________________________________________________________________________________________
Glute pushdown
3
12-15
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
10
10
____________________________________________________________________________________________________________
Cable kickbacks
3
12-15
/leg
_________________________________________________________________________________________________________
Hip abduction
3
20
Note: This workout is though, 10x10 in hip thrust
demands a lot of will power. We promise that the
gainz are worth the struggle!
Week 4
Workout 2
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
__________________________________________________________________
__________________________________________________________________
Hip thrust in smith
Video
__________________________________________________________________
Exercise
4 10-15
_________________________________________________________________________________________________________
Box squats
4 10-12
_________________________________________________________________________________________________________
Stiffed deadlift with one
10-12
4 /leg
leg
(smith
or
dumbbell)
____________________________________________________________________________________________________________
Hip abduction superset
4 10-15
single leg hip abduction
Week 4
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_______________________________________________________________________________________
______________________________________________________________________________________
Front to side lift
Video
_______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Neutral grip pull-down
4
10-12
_________________________________________________________________________________________________________
Standing barbell
supine row
4
10-12
____________________________________________________________________________________________________________
Rear delt flies
4
10-12
_________________________________________________________________________________________________________
Pilates crunch
4
8-12
_________________________________________________________________________________________________________
Plank knee to elbow
4
30-60
sec
Week 4
Workout 4
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
4 10-12
_________________________________________________________________________________________________________
Elevated lunges
in smith
3
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
6
10-12
____________________________________________________________________________________________________________
Cable kickbacks
3
12-15
/leg
_________________________________________________________________________________________________________
Hip abduction
4
12-15
Note: Do 2 sets of hip thrust at one weight, then
add 5 kgs and do 2 sets. Add weight for the 2 lasts
sets as well!
Week 5
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
______________________________________________________________________________
____________________________________________________________________________
Box squats
Video
______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
15-20
Glute pushdown
4 /leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
10-12
____________________________________________________________________________________________________________
Cable kickbacks
4
12
/leg
_________________________________________________________________________________________________________
Hip abductor superset with
single leg hip abductor
4
10-15
/leg
Note: when you do hip thrust use a resistance
band and pause 3 sec at top each rep for maximal
tension!
Week 5
Workout 2
Legs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
______________________________________________________________________________
____________________________________________________________________________
Reversed hacksquats
Video
______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Sumo deadlift
5
10-12
_________________________________________________________________________________________________________
Hip thrust barbell
5
12-15
____________________________________________________________________________________________________________
Seated leg extensions
4 10-12
_________________________________________________________________________________________________________
Hip abductor superset with
single leg hip abductor
4
10-12
/leg
Note: Try to add a resistance band above your
knees while performing sumo deadlifts, it will
isolate your glutes/hamstrings even more!
Week 5
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_________________________________________________________________________________
______________________________________________________________________________
Standing miltary press
Video
_______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Lat pulldown
4 10-12
_________________________________________________________________________________________________________
Lateral raises
4
10-12
____________________________________________________________________________________________________________
Seated row
4 10-12
_________________________________________________________________________________________________________
Incline bench crunch
superset with russian twist
4 10-12
_________________________________________________________________________________________________________
Hanging leg raises
4
until
failure
Note: Watch the video and choose one of the two
alternatives of hanging leg raises.
Week 5
Workout 4
Hamstring
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
4
__________________________________________________________________
Set Reps
__________________________________________________________________
Squats
Video
__________________________________________________________________
Exercise
8-10
_________________________________________________________________________________________________________
Lunges
4
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
10
10
____________________________________________________________________________________________________________
Laying leg curl
4
10-12
Note: This workout is though, 10x10 in hip thrust
demands a lot of will power. We promise that the
gainz are worth the struggle! Choose weight after
your own ability.
Week 6
Exercise
Legpress
Workout 1
Legs
Video
(dropset)
Example: Warmup: 20 kg 20x2
100 kg 8-10x2
70 kg 10-12x2 (select weights after
your own ability)
50 kg 15x2
____________________________________________________________________________________________________________
Deadlift
15x1 set (low weight)
12-10x3 sets (high weight)
6-8x2 (higher than previous sets)
_________________________________________________________________________________________________________
Hip thrust in smith
(add resistance
band)
15x1 set (low weight)
10-12x3 (heavier weight)
8-10x3 (higher than previous set)
_________________________________________________________________________________________________________
Hip abductor superset with single leg
hip abductor
5 set: 15 reps ordinary hipabductor
10 reps single leg hipabductor each leg
Week 6
Workout 2
Hamstring
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
12
_________________________________________________________________________________________________________
Smith machine lunges
4
15
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
10
____________________________________________________________________________________________________________
Cable kickbacks
4
15
/leg
_________________________________________________________________________________________________________
Laying leg curl
4
10-12
Note: You can try to superset the laying leg curl
with single leg laying leg curl! It is the
same exercise, but with one leg at a time.
Week 6
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Video
Set Reps
4
_______________________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________________________
Exercise
Seated dumbbell
shoulders press
Lat pulldown
10-12
_________________________________________________________________________________________________________
supine grip
4
10-12
_________________________________________________________________________________________________________
Dumbbell front raises
4
10-12
____________________________________________________________________________________________________________
Standing barbell
supine rodd
4
10-12
_________________________________________________________________________________________________________
Cable crunches
4
12-15
_________________________________________________________________________________________________________
Bicycle variation
4
30-60
sec
Week 6
Workout 4
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
5
__________________________________________________________________
__________________________________________________________________
Box squats
Video
__________________________________________________________________
Exercise
8-10
_________________________________________________________________________________________________________
Bulgarian split squats
5
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust barbell
6
10
____________________________________________________________________________________________________________
Hip abduction
5
20
Week 7
Workout 1
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
__________________________________________________________________
__________________________________________________________________
Squats
Video
__________________________________________________________________
Exercise
5 12-15
_________________________________________________________________________________________________________
Elevated lunges in
smith
5 10-12
_________________________________________________________________________________________________________
Hip abduction superset
4
10-15
single leg hip abduction
____________________________________________________________________________________________________________
Hip thrust in smith
10
10
Note: Try to add a resistance band to the 5 first
hip thrust sets, it will BURN!
Week 7
Workout 2
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Box squats
Video
_______________________________________________________________________________
Exercise
5 10-12
_________________________________________________________________________________________________________
Lunges
4
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust barbell
5
12-15
____________________________________________________________________________________________________________
Glute pushdown
3
10-12
/leg
_________________________________________________________________________________________________________
Single leg hip abduction
4
15
/leg
Week 7
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Video
Set Reps
4
_______________________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________________________
Exercise
Single arm
dumbbell row
10-12
/arm
_________________________________________________________________________________________________________
Face pulls
4
12-15
_________________________________________________________________________________________________________
Military press
Lat pulldowns
4
8-10
____________________________________________________________________________________________________________
supine grip
4
10-12
_________________________________________________________________________________________________________
Incline bench crunch
superset with russian twist
4
10-12
_________________________________________________________________________________________________________
Bicycle variations
4
30-60
sec
Week 7
Workout 4
Legs/Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Reversed hack squats
Video
_______________________________________________________________________________
Exercise
5 10-12
_________________________________________________________________________________________________________
Stiffed deadlift one leg
(smith)
3
12-15
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
5
8-10
____________________________________________________________________________________________________________
Bulgarian split squats
3
12-15
/leg
_________________________________________________________________________________________________________
Hip abduction
4
Note: Try to add weight to every set of hip
thrusts!
15
Week 8
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
4 10-12
_________________________________________________________________________________________________________
Glute pushdown
4
12-15
/leg
_________________________________________________________________________________________________________
Hip thrust barbell
6
10
____________________________________________________________________________________________________________
Cable kickbacks
3
12-15
/leg
_________________________________________________________________________________________________________
Hip abduction
3
20
Week 8
Workout 2
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
__________________________________________________________________
__________________________________________________________________
Hip thrust in smith
Video
__________________________________________________________________
Exercise
6 10-15
_________________________________________________________________________________________________________
Box squats
4 10-12
_________________________________________________________________________________________________________
Stiff single leg deadlift
in smith
Hip abduction superset
single leg hip abduction
10-12
3 /leg
____________________________________________________________________________________________________________
4
10-15
Note:
- Hip abduction 15 reps
- Single leg hip abduction 10 reps each leg
Week 8
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
4
_______________________________________________________________________________________
______________________________________________________________________________________
Front to side lift
Video
_______________________________________________________________________________
Exercise
10-12
_________________________________________________________________________________________________________
Neutral grip pull-down
4
10-12
_________________________________________________________________________________________________________
Standing barbell
supine row
4
10-12
____________________________________________________________________________________________________________
Rear delt flies
4
10-12
_________________________________________________________________________________________________________
Pilates crunch
4
15
_________________________________________________________________________________________________________
Plank knee to elbow
4
30-60
sec
Week 8
Workout 4
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set
Set Reps
_______________________________________________________________________________
_____________________________________________________________________________
Squats
Video
_______________________________________________________________________________
Exercise
4 10-12
_________________________________________________________________________________________________________
Elevated lunges
in smith
3
10-12
/leg
_________________________________________________________________________________________________________
Hip thrust in smith
10
10
____________________________________________________________________________________________________________
Cable kickbacks
3
12-15
/leg
_________________________________________________________________________________________________________
Hip abduction
4
12-15
Note: You can add a resistance band above your
knees while performing hip abduction, this will
isolate your glutes on a new level!