YOUR GLUTE COACH
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YOUR GLUTE COACH
TABLE OF CONTENT
01. Introduction............................................................................................................................04
02. The Value of Knowledge........................................................................................................06
Educational Videos...................................................................................................................................06
Educational Video Playlist.......................................................................................................................08
Glute & Hamstring Focused Training Program.................................................................................15
03. Factors Affecting Glute Growth.............................................................................................16
Exercise Selection......................................................................................................................................17
Exercise Execution.....................................................................................................................................18
Calories.........................................................................................................................................................19
Progressive Overload..............................................................................................................................20
Training Variables......................................................................................................................................22
Patience.......................................................................................................................................................23
04. Myths about Glute Growth....................................................................................................24
‘Instagramable’ Glute Exercises.............................................................................................................24
Endless Glute Activation..........................................................................................................................24
Too Much Banded Work........................................................................................................................25
Cardio for Glute Growth.........................................................................................................................25
“Just Squat for Glutes”...............................................................................................................................26
“Just Hip Thrust for Glutes”......................................................................................................................26
05. Common Glute Issues for Women..........................................................................................27
Genetics.......................................................................................................................................................27
Hip Structure..............................................................................................................................................28
Fat Storage Location.................................................................................................................................28
Cellulite........................................................................................................................................................28
Lack of Great ‘Pump’ in Glutes...............................................................................................................29
Glute Imbalances......................................................................................................................................30
06. Program Design......................................................................................................................36
Exercise Selection.....................................................................................................................................37
Abduction Work........................................................................................................................................39
Understanding Resistance Profiles......................................................................................................40
Glute Max Subdivisions............................................................................................................................42
Factors that Impact Volume in Glutes.................................................................................................43
Hypertrophy Stimulating Reps.............................................................................................................43
Periodisation..............................................................................................................................................44
Activation and Warm Ups......................................................................................................................46
Loading the Bar and Warming Up.......................................................................................................47
Home-Gym Swaps...................................................................................................................................49
Want More Quads?..................................................................................................................................50
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YOUR GLUTE COACH
TABLE OF CONTENT
07. Understanding your Program..............................................................................................51
Sets.............................................................................................................................................................51
Reps...........................................................................................................................................................51
Tempo.......................................................................................................................................................51
Series and Supersets.............................................................................................................................52
Intensity Techniques..............................................................................................................................52
Tips for Beginners...................................................................................................................................53
08. Muscle Soreness....................................................................................................................54
09. Nutrition...............................................................................................................................58
Steps to Working out Calories for Goals.........................................................................................59
Build...........................................................................................................................................................60
Building Weight Increases...................................................................................................................61
Fat Loss......................................................................................................................................................61
10. Macronutrients Recommendations......................................................................................63
Protein.......................................................................................................................................................63
Fats.............................................................................................................................................................64
Carbs.........................................................................................................................................................65
The Levels of Nutritional Importance...............................................................................................65
11. The Program Breakdown......................................................................................................69
Accumulation 1 - 4x15...........................................................................................................................70
Intensification 1 - 4x10,8,6,6.................................................................................................................71
Accumulation 2 - 4x10 Agonist Superset........................................................................................72
Intensification 2 - 5x5............................................................................................................................73
12. Cardio & Steps.......................................................................................................................74
Building.....................................................................................................................................................74
Fat Loss......................................................................................................................................................74
13. ‘Your Glute Coach’ Training Program....................................................................................76
Phase 1: Accumulation 1 - 4 x 15.........................................................................................................76
Phase 2: Intensification 1 - 4 x 10,8,6,6..............................................................................................84
Phase 3: Accumulation 2 - 4 x 10 Agonist Supersets...................................................................91
Phase 4: Intensification 2 - 5 x 5........................................................................................................97
14. Further Learning...................................................................................................................105
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YOUR GLUTE COACH
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Introduction
It’s been a long time coming but I can now finally say “Welcome to ‘Your Glute Coach’!”.
I have been working on this program for a long time because I wanted to deliver so much more than just
a program to grow yourglutes. I wanted to provide an educational experience for women and coaches
around the world to learn from! This is the guidebook I wanted to create for you so that I could give you
the little cues, adjustments and insights I would normally only be able to give a one-on-one, face-to-face
client in a gym setting.
It was when the world started to trend towards a more online presence, even in fitness, that I knew it was
essentially my most realistic option for coaching in the future. This, along with my growing community of
men and women around the world wanting to be coached and prepped by me made me realise that I
had to change the way I was educating and training, which is what led me here! I had to evolve my
coaching, teaching and programming and this is exactly what I have done with ‘Your Glute Coach’.
Before becoming an exclusively online coach, I had worked as an in-person coach for 13 years! That’s
13 years of doing up to 50 sessions a week with clients... and that’s not an exaggeration. In these past few
years, I have transitioned from primarily doing in-person coaching, mainly with women, to now only
online coaching.
In my years when I was still doing face-to-face coaching, I trained some amazing women including
Lauren Simpson, Emily King, Nurah Dababneh & Angela Murray. Lauren was a face-to-face client who
went on to win the WBFF Bikini Champion World Title in 2018 and Ange, who was also face-to-face,
placed in the top 10 in the WBFF Bikini World Titles and Emily King won the WBFF Australian Pro Figure
title. These are obviously just some highlights as I have coached many other WBFF Bikini girls who have
gone on to win their Pro-Cards and place in the top 10’s worldwide!
Whilst I may be known for coaching Bikini Champions and Pro’s I have also trained many women who are
just like the majority of you reading this - normal, everyday women who don’t necessarily want to ever
get on stage but are serious and mean business with their training. These are women who want to get
lean, challenge themselves, gain muscle and most of all, women who want to train optimally.
This is where education comes into play.
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YOUR GLUTE COACH
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Introduction
Time and time again, I get clients, even Bikini Pro’s who have had no education or understanding of how
to build great glutes. These girls have never been taught how to make small tweaks in their training,
exercise execution or program design. Changes big or small such as foot positioning could optimise an
exercise for either their glutes, hamstrings or quads! These small changes may not seem like much on the
surface but can drastically impact your training session not only in the short term, but may extremely,
positively impact your results in the long term!
The main goal I want you to achieve with ‘Your Glute Coach’ is quite simple, optimisation.
Thousands of women train so hard all year round and give 100% effort into their training and nutrition, but
in reality they are missing or not giving enough attention to the small things like technique and this is
what is holding them back. One of the main messages that I want you to take away from this guidebook
is that your technique is a huge determining factor of your results.
My social media platform has allowed me to give my audience endless amounts of technique tips and
education over the years. This to me, as a coach, is a fantastic way to educate you about the power of
technique and demonstrate the difference between just doing an exercise and doing an exercise with all
out purpose, intent and perfect technique. To me, nothing is better than hearing women say “WOW, I
have never felt my glutes like that before!”.
I’ve called this educational program ‘Your Glute Coach’ because I actually want to COACH you. You and I
both know that any influencer with nice glutes can put out a generic training ebook and sell it, but
they’re not coaching you. There is a huge difference between a person genetically blessed with a great
body selling a program and an actual, beneficial educational program that is going to coach you to your
best results.
This is where I see so many people go wrong as they put their money, time and effort into purchasing
and performing a program from an influencer that has their “body goals”. Majority of the time, that same
influencer is not a qualified coach, has ever trained with a qualified coach, or never undertaken any
further education since completing their Certificate 3 and 4 in fitness (if at all).
I am not one of these influencers. I am a coach, your coach!
This is why I aim to educate in my programs and now with Your Glute Coach I’ve taken a more
“workshop” style approach to creating educational video content to include in this guidebook. My goal
with these videos is to break down the barrier of ‘online-only’ as you get to see me actually speaking to
you. The educational videos in this program are designed to help YOU recognise potential reasons why
you are not getting the most out of your hard work, then teach you many potential strategies to combat
that. I want to educate you on not only recognising mistakes, but also give you key cues and tips to
implement and better yourself and your training!
This program is designed to fill in, what I believe, is missing from online guidebooks and Instagram posts
- education not only through theory but also practical application. These days, there is quite a lot of
good, easily accessible science out there on glutes but the majority of it just explains the theory side and
not how to incorporate this into your training. This is where we are lacking as it’s not just about doing a
great program but actually knowing how to execute the program optimally for your body to ensure you
are getting the most out of it.
This is why I’m here and what this guidebook is about. We are going to really dive into understanding
technique, tempo, resistance profiles, what key muscles of our glutes we actually need to focus on and
how to get the most out of movements. Then, finally, we are going to go deep into understanding how
to put all your effort and hard work into the most efficient and practical model to achieve progress!
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YOUR GLUTE COACH
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The Value of Knowledge
Educational Videos
The coaching videos included in ‘Your Glute Coach’ are really where the value is in this experience.
Originally, I was going to write another really in-depth guidebook, like the much loved Building the Bikini
Body series but decided against it as I realised that there is already an overwhelming amount of reliable,
science-based education theory out there when it comes to glutes.
to bring
value in IN
a different
way.
I WANTEDI wanted
TO BRING
VALUE
A DIFFERENT
WAY.
Whenever I have a Bikini Pro client visiting or in Sydney, they always ask to do a face-to-face session with
me. I am not exaggerating when I say this is every single client, every single time! These women tend to
be trainers themselves and I would say are also very experienced coaches but I always find that, without
a doubt, they are blown away after just one in-person session with me (No, I’m not trying to toot my own
horn… Let me get to the point). It normally goes something like:
“Mark, I wish I could train with you everyday!” or;
“Mark, you should do practical seminars! They would help so many women and coaches learn and advance in their training and job.”.
This is where, initially (pre-Coronavirus), I decided on the concept of running actual coaching workshops,
in a gym, for coaches and glute enthusiasts! This is my strength.
Coronavirus, obviously, effected that goal by shutting down gyms worldwide and moving us to an even
more digital space than we were in before. Through this though, I realised that the BEST way for me to
get out there and help as many people as possible all over the world is to not do workshops, but to put
my knowledge online. This is where I decided that the best course of action would be to film myself
doing what I do best - coaching women in-person! This way I can show you myself observing a client
and assisting them by tweaking a movement from not feeling anything at all, to feeling everything, in the
right places, in the movement. This is what I want for you.
These videos are me being a coach, me being ‘Your Glute Coach’. I wanted to create educational,
coaching videos not only for the coaches out there who message me and tell me they feel lost with their
clients, but also for the client (YOU!). I want these videos to be something you can watch and immediately apply to yourself and your clients. You may be working with another coach or doing another program,
but you can still use this experience and take away everything I show to achieve even better results.
The videos are going to be broken down into the following key topics:
Glute Activation
Squats
Lunges
Split Squats
Deadlifts
Hip Thrusts
Glute Bridge
Hip Hinge Accessories
Abduction Movements
Knee Flexion
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The Value of Knowledge
These videos are going to be centred on my key exercises and movement patterns. These are going to
be quite long videos because I want to be able to give you all of my knowledge to help you and your
clients get the most out of these exercises and movements.
The best way I suggest that you learn for this is to:
1
Watch the videos.
3
Watch the videos again.
5
Come home, watch your own
lifts and compare it back to the
technique videos.
7
Then, watch the videos AGAIN
and really take notice of what I
have the client doing.
2
Take notes.
4
Go to the gym and FILM your
lifts.
6
Figure out the little areas that
could be holding you back.
8
Finally, take in and make
comparisons between what I
have the client doing and what
you are doing.
NOTE: Sometimes a video will show an immediate tip/cue that you implement right away. Other
times, some of the tips/cues will take longer and require you to slowly implement them.
The next set of education I am going to give you is going to be centred around how to create and
perform a successful training program. In ‘Your Glute Coach’, I have created a 12-week glute & hamstring
focused program and have also filmed a set of videos that will break down the program design for each
training phase and also the entire periodisation model.
These videos will also include and dive into the factors impacting muscle building potential and common
glute training myths, as well as potential reasons as to why your glutes may not be growing to their full
potential.
The training videos will focus around:
Periodisation
Building a Glute Program
Hypertrophy Mechanisms
Instagram Exercises vs. Optimal Exercises
Home Training Swaps
Common Factors Impacting Glutes
All in all, by creating these videos, I wanted to be able to provide and deliver to you the ‘ bang-foryour-buck’, immediately applicable information that can help your own and your client’s training to
further assist in achieving the goal of great glute gains.
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The Value of Knowledge
Educational Video Playlist
Click here to view the entire Educational Video
Library, or choose the specific videos below!
WELCOME TO ‘YOUR
GLUTE COACH’
FACTORS AFFECTING
GLUTE GROWTH
PROGRESSIVE
OVERLOAD
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YOUR GLUTE COACH
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
BUBBLE BUTT
KEY REASONS WHY YOUR GLUTES
ARE NOT GROWING
PROGRAM DESIGN
PROGRAMMING THE 3 KEY GLUTE
MOVEMENT PATTERNS
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YOUR GLUTE COACH
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
PERIODISATION
GLUTE ACTIVATION
HOW HEAVY SHOULD
YOU LIFT?
GLUTE TRAINING AT HOME
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YOUR GLUTE COACH
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
TEMPO AND RESISTANCE
PROFILES
OPTIMISING NUTRITION FOR
GROWTH
BACK EXTENSIONS
FLOATING (DEFICIT)
DEADLIFTS
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YOUR GLUTE COACH
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
GOOD MORNINGS
HAMSTRING CURLS
HIP EXTENSIONS
(GLUTE KICKBACK)
HIP THRUSTS
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
LEG PRESS
LUNGES
ROMANIAN DEADLIFTS
SPLIT SQUATS
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YOUR GLUTE COACH
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The Value of Knowledge
Click here to view the entire Educational Video
Library, or choose the specific videos below!
SQUATS
STRADDLE LIFT
STEP UPS
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The Value of Knowledge
Glute & Hamstring Focused Training Program
In ‘Your Glute Coach’, I have created a 12-week glute & hamstring focused program. This does not mean
that quads are not trained, no. This purely means that we are going to bias our training volume (sets &
reps) more towards the glutes and focus on movements that work our entire lower body but tweak them
to have greater glute emphasis.
Don’t worry, I haven’t neglected the upper body! Obviously, we want balance in our physique which is
why I have included 2 upper body days in this program too. Here’s the thing though - everyone’s goals
are different (duh), which is why I am going to say that if you are a woman who desperately does not
want to build an upper body, you can drop one of the upper body days from your program. I would
recommend keeping the two days but in reality, it’s up to you.
This 12-week program is heavily geared around the glutes and hamstrings which means we are going to
need to regress some of the training volume from our quads to push the desired glute volume. There are
only so many sets you can do in one week! Therefore, if something goes up (more glute focused work),
something must come down to balance (less quad focused work).
Although, if you are someone who wants to favour your quads, I do cover how to make small changes to
put more emphasis on your quads because as I said above - everyone has different goals. For simplicity
though, this 12-week program is very much a glute emphasis program, which makes sense as it is called
‘Your Glute Coach’.
Just because it has the word ‘Glute’ in the name does not mean that we want this program to become an
influencer-like program with over 100 glute-based exercises and nothing else. This is not logical, healthy
or beneficial. Instead, this program is going to educate you on simplifying and optimising your glute
training. I actually think a lot of you are going to be surprised with how ‘basic’ you need to train to build
great glutes.
As I always say: “Major in the Minors!”.
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Factors Affecting Glute
Growth
Now, I want to cover some key factors that may be negatively impacting glute gains potential in the long
term. Firstly, let’s understand that building any muscle is hard and takes a long time - it is not an overnight
type of situation! Whilst building any muscle is hard, building great glutes is REALLY hard, which is why we
want to be optimising the process as much as possible.
The more positive things we do towards our goals, the better (obviously) but also, the more we can
improve or fix our ‘weak links’, the better potential we have to progress. A lot of people do a whole lot of
the right things but it’s the little things that are holding them back, which is what I want to address for you.
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Factors Affecting Glute
Growth
Exercise Selection
You know what the cool thing about lifting weights and building muscle is? Unlike fat loss, where we
cannot spot reduce (choose where we are losing fat from), lifting weights is essentially directly telling
our body where we want to improve and build either a movement pattern or muscle! This is why we
choose specific exercises for the muscle groups we want to train, as we know that they are going to be
the most optimal in developing them.
Exercise selection can have a very dominant effect on results which is why we need to choose the
correct exercises that are going to allow you to develop and improve. Poor exercise selection is going to
be severely handicapping your potential. An example of this is something that I go into a lot in the
educational videos, which is how social media has overemphasised the overuse and overtraining of your
largest glute muscle (the gluteus maximus) with banded and abduction work.
This idea is basically showing you that you have to excessively train the bigger movement patterns with
‘booty bands’ and abduction work instead of getting strong on exercises that you can add weight to and
emphasises hip extension (which is way more important when it comes to growth). The movements that
we can add weight to and emphasise hip extension (the bang-for-your-buck exercises and movements)
are exercises like hip thrusts, lunges and hinge movements. These are what should be taking up at least
two-thirds of your glute program.
I am not saying here that you cannot or should not use a booty band or abduction machine, you
definitely should, just in moderation. We do not want your glutes program to be dominated by these as
they are not what is going to grow the glutes optimally.
The main reason we see a lot of banded-only glute workouts on our social media is because they simply
are good to film and look nicer in your feed - it’s all about the marketing. You’ve got someone telling
you that you can build great glutes in a 15 minute home, band-only glute workout. A lot of people would
be choosing that option/idea rather than knowing the truth that it’s going to take months of hard work,
lifting heavy and getting strong in a crowded, sweaty gym. That’s the problem!
Exercise selection is crucial!
I will always have my clients focus predominantly on these bang-for-your-buck exercises and their glute
training volume to allow them to progress as they grow.
The 3 key lower body movement patterns I want my clients to focus on are:
1
Hinging Movements
2
Knee Dominant Movements
3
Bridging Movements
Through these movements, we will be able to train all fibres (both lower and upper divisions) of the
gluteus maximus. This is exactly what ‘Your Glute Coach’ will target and this is exactly what my own
clients have targeted to achieve large success.
We can still do the fun banded finishers and train the abduction movement patterns but we have to be
sure that these are not our main focus. We want a more balanced approach which is getting strong on
the basics first, then adding in the fun stuff.
KEY POINT: Building great glutes, for 99% of the world population, will not come from doing a
15 minute booty-band workout (sadly). It’s hard work and focusing on mastering the basics!
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Factors Affecting Glute
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Exercise Execution
The whole concept of ‘Your Glute Coach’ is essentially all about exercise execution. How can we get the
most out of each exercise to ensure it will give us the most value for our goals? I’m not going to go into a
great depth of detail here as this is something I really hammer in on in the videos. Although, I also feel like
I need to quickly touch on exercise execution here so I can really drive in the concept that just because
you are going to the gym and doing a specific lift, does not mean that you are performing it optimally.
Take this metaphor for example - high school. For me, high school was not the best and whilst I did GO to
school, I wasn’t actually present in my learnings and never really paid attention.
Did I go to school and class? Yes.
Did I get everything out of being there like I should have? Absolutely not.
Now compare this to you when performing an exercise. Yes, you are at the gym, lifting hard and heavy
BUT you aren’t performing the exercise in the most optimal way.
Did you go to the gym and lift weights? Yes.
Did you lift these weights and perform the exercises in the most optimal movement patterns? No!
For many years I went to the gym and I trained f*cking hard! Yes, I did get good results but I kept injuring
myself and hindering my progress, but couldn’t figure out why this kept happening. The issue with
injuries is it means that you can’t continue to train in the most effective way which is again, hindering your
progress.
I wish I knew what I do now because it is so clear to me what I was doing wrong and what was holding
me back. It was simply that I was doing these exercises incorrectly! It was the small details that, even to
a personal trainer (like myself) at the time thought was correct, I can now identify as where I was going
wrong. Whether its injuries or loading the muscle correctly, these small details matter!
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Factors Affecting Glute
Growth
Calories
I dive more into this topic in the nutrition section later in the guidebook, but I wanted to make this
extremely clear: You cannot build your dream glutes if you are trying to stay in a calorie deficit all yearround. As I said before, building muscle is hard but being in a calorie deficit and trying to build muscle is
like being in a fight with one arm tied behind your back. Can you win the fight? Potentially... but you are
severely holding yourself back from what is optimal.
I am sure that the majority of your reading this have followed me on social media for some time now and
you would have seen many of my clients, particularly my Bikini clients, have followed a common theme
of an initial surplus. These are big-time Instagram women, who are known for their physiques, who have
listened to me as a coach and allowed me to increase their calories immediately after starting with me
(majority of the time) to begin building.
These girls will spend months with their calories up and put on some weight - some of this being body
fat, yes but a lot of it being muscle mass. This method allows them to come back down into a calorie
deficit from higher calories (which can mean that they don’t have to cut as much as they would have), get
absolutely shredded and then relieve their new and improved muscle mass. As you know, this was the
method for a lot of my Bikini clients who went on to win their shows and become Pro’s! These clients, in
my opinion, would not have won their shows if they didn’t go into this surplus and stayed in a deficit for
their entire prep.
Now, let me get one thing straight - you can absolutely use this program to achieve fat loss! Although, I
really want you to evaluate your body, training and diet now and think to yourself “This might be the time
to build some serious glutes!”. I want you to use this educational program as motivation to step away
from the year-round deficit and lack of results and change the way you are training your body.
I really do hope that a lot of you invest into this program and optimise your glute growth by getting out
a calorie deficit and going into a surplus, or maybe even just coming back up to maintenance! Trust me
when I say that your future glutes will love you for it.
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Factors Affecting Glute
Growth
Progressive Overload
Progressive overload is a key training principle which falls in line with the nutrition principle of energy
balance. Just as you need a calorie deficit to lose body fat, you need progressive overload in training to
change your body composition. Basically, progressive overload is your body adapting to a training stimulus
and being able to do more, like adding more weight.
All too often I see people not following a training program and not having any change in their body
composition year after year. If these people analysed their training, they would most likely note that they are
not lifting any heavier or doing any more work than what they were doing a year before, despite routinely
going to the gym. As I said above, a lot of times people think just turning up is good enough. Turning up
is fine if your goal is to just be seeking good health in general but for all of you reading this, I can strongly
imagine that this is not the case. You don’t want to just be ‘okay’, you want results and you want great glutes!
This all comes back to the principle of progressive overload.
How can you progressively overload? Here are 5 ways:
1 You get stronger in your weights - An example of this would be if you were previously performing
a hip thrust for 10 reps at 60kg. A few weeks later, you are now doing this exercise for 10 reps at
80kg. This means that you have gotten stronger and progressive overload has occurred.
Something to note: Let’s say one week you did 10 reps at 60kg, but then in the following week you
did 8 reps at 70kg. This does not mean you have gotten stronger and this is not progressive
overload as you have just increased your weight due to the decrease of reps. Simple but important
to understand the difference.
2 You get stronger in your reps - This is different to the above point as you are now able to achieve
more reps using the same weight. This time, instead of doing 10 reps at 60kg, you can do 15 reps!
You have now become stronger for reps which is another form of progressive overload.
3 You can tolerate more training volume - Firstly, let it be known that volume = sets x reps x weight.
Training volume is more of a slower progressive overload aspect as I am not just referring to
increasing your total working sets in each workout or each week. What I mean by working set is if
you do 3 sets of 6 different exercises, this means that you have done 18 total working sets in that
workout.
When talking progressive overload in terms of increasing volume, I am more so talking about your
ability to handle more total work over the week as you go which is definitely a process that takes
time! For instance, a beginner may only need 9 total working sets over a week for their glutes to
get a hypertrophy response. An intermediate lifter however, would not experience this hypertrophy
response from 9 total working sets as this is not a sufficient enough training volume for them.
Doing more total volume is a slow process but it is a form of progressive overload which will allow
you to be able to handle more training, which can increase your muscle building potential. Building
muscle is dose dependent which explains why beginners can achieve great progress with lower
working sets in total, compared to a more advanced lifter who will more likely be required to
perform larger and heavier amounts of work to generate this same muscle building response.
You increase training density - Training density is the amount of work you do per unit of time. An
example of this would be if you have 45 minutes to get as much training volume in. By improving
4 work density, you would be able to do more volume (work) in that time period, therefore meaning
you can get more volume (work) done with less rest.
Training density and improving a clients work capacity has always been one of my go to methods
to improving my clients who are beginners. A way I would achieve this with a client is by increasing
their training density in 4-week phases. In their first 4-week phase, they will only do 15 working sets
in each session. In the next 4-week phase, I will slightly reduce the rest periods and bring up their
working sets to 19. Then, in their final 4-week phase, we slightly reduce rest again which will allow
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Factors Affecting Glute
Growth
5 Improved technique - Improved technique is kind of progressive overload. The reason I say “kind
of” is because it doesn’t 100% mean that you are building more muscle, it just means you are
improving your skills as a lifter and lifting with better technique.
I’ll give you an example to explain this one a bit better; let’s say a client of mine is doing heavy hip
thrusts. They send me a video of this and I can see that they have plates stacked on each side of the
bar BUT I can straight away see that they are only performing half-reps and are not contracting their
glutes properly (or at all) at the top. I coach them through this and a few weeks later, after
practicing and understanding how to perform a proper hip thrust, they send me another video and I
can see that they are now able to do full range of motion reps and are contracting their glutes
properly in the top position. This client has achieved progressibve overload!
By improving their hip thrust technique from half-reps to proper, full range of motion reps, this client
has both improved strength adaptations and also improved their technique awareness.
All in all, progressive
Progressiveoverload
overloadisis crucial.
crucial. This
This is
is our
our key
key driving
driving principle
to being
able able
to build
glutes,
or any
principle
to being
to build
glutes,
ormuscle!
any muscle!
I will mention though that sometimes when you have to relearn movements (which, I’m sure, a lot of you
will be doing after watching the technique videos), you do have to actually go backwards in weight and
this is okay! This is because I am teaching you how to optimise your lifts which is going to result in where
the muscle tension goes. Sometimes, in order to get more glutes, we have to take away muscle tension
from other muscle groups so this can definitely result in some of you having to regress in weight.
Again, this is okay! We are no longer just hoping for the best and throwing as much weight around as
possible. We want the weight from these exercises to hit the specific muscle tissues that we are aiming to
grow!
However, yes, you may initially regress the weight to relearn these movements but then these same
principles of progressive overload still matter. You just need to now improve your lifting potential with
your new technique as the benchmark.
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YOUR GLUTE COACH
3
Factors Affecting Glute
Growth
Training Variables
Two very common issues that I see are either people’s lack of following a plan or only training the same
rep ranges and total sets over and over again for months on end. Yes, it is good to repeat a program for
3-4 weeks, sometimes even 5-6 weeks if you are still seeing improvements. Although, from an adaptation
point of view, what we get back after repeating the same program over and over again for too long is
slowing progression.
There are 3 key training stimulus pathways to achieve adaptations:
1 Neurological - Neurological adaptations are more referring to strength adaptations. Getting strong
for very low reps is in fact a neurological task. Your nervous system becomes more efficient which,
in turn, allows you to lift more weight.
When I say “very low reps”, I mean 1-3 reps. These low reps are not only optimal for achieving
hypertrophy but also allow a strength carry over which means if you get stronger on very low
reps, it will then carry over for you to be stronger in more traditional hypertrophy rep ranges (I go
into this below).
The thing with strength is; getting strong on high reps does not necessarily carry over with getting
stronger on lower reps as it doesn’t have this same carry over effect. This is why for my clients, I
do like programming lower rep phases to improve neurological adaptations.
2 Hypertrophy - Hypertrophy adaptations are more going to be in line with your principle of
progressive overload. The rep ranges that are going to bring on these hypertrophic adaptations
and grow muscle are much more broad than what we once believed. We used to think 8-12 reps
was the sweet spot but we now know that reps of 4-5 or even 20+ can still lead to very similar
hypertrophy responses.
This is exactly why, when I create programs for my clients, I like to program training phases with
different rep ranges. I do this because our body naturally becomes desensitised to the same exact
rep ranges over and over which can result in our progress stalling. This is why I like training phases
still in hypertrophy producing rep ranges but only spending 3-4 weeks in a specific phase to allow
time to adapt and improve before we have time to adapt too much and level off.
3 Metabolic - The Metabolic pathway to adaptations is associated with higher reps, more blood
flow, lactic acid build up, that burning feeling when performing an exercise and shorter rest
periods. Metabolic adaptations also lead to hypertrophy via metabolic stress as this is where the
progressive overload comes into play traditionally.
You will notice in my programs that the accumulation (volume) phases have shorter rest periods
and high rep ranges, as compared to the intensification (intensity) phases where we bring the reps
down and have longer rest periods. This is because in each training phase I am trying to push a
greater bias towards one training stimulus. This doesn’t mean that both stimuli are not hit, it just
means in each phase, one is greater emphasised.
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YOUR GLUTE COACH
3
Factors Affecting Glute
Growth
Patience
In a world where everybody wants things in an instant (and are getting used to the fact that this is
possible in some ways of life), building muscle does not correlate too well in our society. We can literally
order ‘Uber Eats’ and have our food prepared and delivered to us in 20 minutes. This is a standard that
people are, unfortunately, getting used to and now expecting with this new ease of life. Sadly though,
muscle building is a slow and tedious process which does not fly well with some people.
All too often I get people messaging me, telling me that their genetics are terrible and that they want to
give up after only training for 6 months! To me, that’s like being in kindergarten and complaining that you
are not capable of learning at a Year 12 level yet. Unlike fat loss, which can come quickly if done correctly,
muscle building, even with great genetics, is a patience game.
Don’t expect DON’T
world class
glutes in just
12 weeks.
EXPECT
WORLD
CLASS GLUTES IN JUST 12 WEEKS.
My advice is to learn and use these methods I’m teaching you in this guidebook and then keep working!
Do the complete Building the Bikini Body series, or the Art of Reverse Dieting, maybe even a Challenge!
Stick it out and stay with my methods long term to watch your body transform. Be patient with progress.
Do the little things well each day, each week, then accumulate this to great weeks for the next year or
two! That’s where the real progress is.
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4
Myths about Glute Growth
‘INSTAGRAMABLE’ Glute Exercises
One of the hardest things I’ve faced as a coach on social media is teaching the important stuff in a world
full of clickbait. Engagement is king and teaching people the optimal techniques for exercises is not
always very ‘trendy’, believe me. This is why, the majority of what you see on social media is pretty much
useless and 100% done for the engagement.
I can totally understand why an influencer does this because most of the time, this is their job and they
are doing these things to grow their profiles - it’s business! Although, I really hope people realise that the
majority of the workouts and exercises you see on Instagram from these fitness influencers are NOT what
this person actually does when they go to the gym and workout.
It is their job to go to the gym and film 10 workouts to post to their audience for engagement to then sell
a program. This is a sales concept that will make people believe that results can and will come quickly
and with little effort - the ‘magic pill’ effect. This is where people get pulled in on social media with glute
exercises that promise a “rounder, fuller butt”. This is not what ‘Your Glute Coach’ is and is exactly why I
want you to do this program knowing you are not doing exercises made up purely for engagement, but
to help you get the best results possible!
Endless Glute Activation
Glute activation is a concept that, thanks to social media, has morphed into something more extreme
than it has to be. The idea that your glutes do not fire up at all and therefore must do 20 minutes of
banded booty work pre-workout is just ludicrous. Another reason I wanted to make ‘Your Glute Coach’
was because of seeing and reading messages of women constantly saying they can never feel their
glutes but then, within 30 seconds of me giving them some small tweaks to technique to optimise the
movement, BOOM they feel their glutes.
One of the reasons women do so much activation work with bands pre-workout is they want to ‘feel’
their glutes so badly. By doing this though, you may actually be decreasing your performance as you are
going into your working sets fatigued. On top of this, a lot of banded abduction work that people do is
not
actually working their pure glutes as much as it is the surrounding hip musculature. This is why I like
warming up and activating with movements more specific to the actual exercises you will be doing, and
also more hip extension over abduction work alone.
There is a concept of ‘glute amnesia’ which can potentially mean, through injury, you have decreased
neurological drive to your glutes, meaning that your ability to recruit glutes is not as optimal as it should
be. This may explain why a lot of people struggle so much. A good test for glute amnesia is a one leg
glute bridge which I go over in the videos for you!
Basically, what I am trying to say is that you do not need to do endless banded glute work to ‘activate’
your glutes before you start lifting weight. What you need to be doing is more intelligent exercises and
movements that utilise the neural drive to your glutes before you start lifting weights.
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4
Myths about Glute Growth
Too Much Banded Work
When you think about training your quads, shoulders, chest or even calves for example, you think of
people lifting weights and using heavy machines to progress and build muscle mass. When it comes to
glutes though, a lot of people just think of booty bands and bodyweight work which is just insane to me.
If the gluteus maximus is the biggest muscle in your body, don’t you think that it deserves to be trained
with the same equipment needed to grow all your other muscles? That’s how I look at things, but once
again, people in the age of social media look at what’s easy and simple to sell and perform. This is where
I see people getting so confused all too often.
By all means, finish your lower body workout with a fun, banded circuit. Just bear in mind that there
is actually no real science behind these ‘booty finishers’ doing anything much for your glute growth. I
recently released a Challenge and there was an uproar that I had not included any booty-band finishers in
the program, so I was pretty much forced to put them back in. This is the hard part about being a coach
- people love to ‘feel’ exercises and movements. Throw a band around your knees, perform 1 abduction
move and you’ll be burning but this is not the same as taking a muscle through a full range of motion with
traditional resistance training methods.
Cardio for Glute Growth
There are two key things to remember with cardio:
1
It is a tool for fat loss as it increases your calorie expenditure.
2
It is a form of training your heart which is positive for your health!
With these two points in mind we have to remember our goals with this program. Are you doing this
program to train your glutes optimally and build muscle in them? I’m assuming that’s a strong YES! With
this in mind, I would say to remove cardio from your weekly program. Cardio is still taxing on the body
and may also have an interference effect on hypertrophy adaptations. When we are resistance training,
we are sending signals to our body that we want to repair and build the specific muscle tissue we just
trained. Cardio, especially when done too close to a workout, can interfere with that signalling and
therefore interfere with our bodies ability to build more muscle.
If you are doing the build component of ‘Your Glute Coach’, I want you to take out the cardio for the
next 12 weeks and put all your focus and efforts into your training sessions. Then use the time outside
your training sessions to focus on your growth and recovery. I have realised that many people have
an issue with thinking that they are not training enough but these are generally the same people who
are overtraining and therefore holding themselves back! They are never giving their body a chance to
recover and grow. This is why training needs to be dose dependent. Too much training and it gets in
the way of results. Too little training and we don’t stimulate our body enough for results.
If you are dieting and using this program for fat loss, that’s fine! Use cardio but be mindful of the volume
that you are doing - it’s probably not as much as you think you need. If the goal is muscle preservation
(which it should be, even in a deficit), don’t kill your gains with hours and hours of cardio!
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4
Myths about Glute Growth
“Just Squat for Glutes”
When I first came into the industry as a coach in 2007, I remember that if there was ever any talk of glutes
(as it was very rare back then), it was if you wanted to build great glutes, you needed to squat. This
stayed with me for a pretty long time and never really challenged my way of thinking, as back in those
days, building great glutes was not really a big deal. Then in 2013, when I got more into training women,
and I started educating myself, I came across Bret Contreras who totally challenged and changed the way
I looked at glutes training.
Were squats really the king of glutes? F*ck no! Bret would say that every other muscle group would be
trained through a large variety of exercises and not just one movement. Yet for glutes, the biggest muscle
in the body, the dogma was that all you needed to grow them was to squat. Although, thousands of
women were squatting and lifting heavy sh*t, with great form, and were still not growing their glutes. This
is where Bret taught me about hip thrusts and the importance of treating glutes like any other muscle - a
muscle that needs a variety of exercises to grow to its full potential.
Remember, when it comes to a squat, we are only challenging the glutes in the lengthened position,
which is only working more of the lower subdivision of the gluteus maximus. There is still a lot more glute
tissue that we need to train, which is exactly why one exercise alone is not the sole answer to growing
glutes. We want to hit the glutes in a variety of ways!
“Just Hip Thrust for Glutes”
Now that we have spoken about only squatting to build glutes, let’s talk about only hip thrusts for glutes.
Hip thrusts are fantastic and are a great glute exercise as they work both the lower and upper divisions
of the gluteus maximus. Unlike squats, lunges and Romanian deadlifts, the hip thrust resistance profile is
at the top of the movement, meaning the peak tension on the glutes is when we thrust up and squeeze
at the top. On the other lifts I mentioned above, the peak tension is on the glutes in a lengthened
position.
As much as I agree with hip thrusts taking the title of ‘King’ for glutes over squats, you still cannot solely
rely on one exercise to hit the glutes in the variety of ways that we need it to for growth. We want to
challenge the glutes through a variety of resistance profiles to ensure that we are getting the most
optimal growth for the muscle. This is why I like talking about building glutes with opposing resistance
profiles; exercises which are hardest on the glutes in the top (thrusts and bridges) and exercises which
challenge the glutes in the bottom position (lunges, step ups and squats).
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Common Glute Issues for Women
I’m going to go through the most common issues that I find women have with glutes. Most of these, you
actually have no real control over but others can definitely be influenced. The main things I want you to
take away from these points is that they are all potential issues that can be impacting growth. I want you
to understand this but also not get too down over things you can’t control. Focus on things you can
control and be aware of the little facts that you can’t… then get to work!
Genetics
When it comes to muscle, do genetics matter? Yes!
Some people just have a better genetic ability to build muscle mass than others. However, this does not
mean that they will have that same genetic lottery win on all muscle groups. Some women build fantastic
upper bodies but struggle with glutes and other women have made a career out of having an amazing
set of glutes all while barely even going to the gym. Is it fair? No, but life is not fair sometimes.
I really really cannot stress enough though: focus on what you can control.
I REALLY REALLY CANNOT STRESS ENOUGH THOUGH: FOCUS ON WHAT YOU
CAN CONTROL.
Before you start blaming your genetics for anything, think of this checklist:
Have I been training HARD for 3-4 years?
Have I been spending months and months in true building phases through a calorie surplus?
Have I been following a structured training plan for the last 2 years?
Have I been utilising progressive overload principles?
Am I aiming to get 8 hours sleep a night?
Am I managing my stress?
Am I doing the exercises all optimally?
All of the above points matter. Do you need all of the above if you have been blessed with amazing
genetics? No, but again, this is out of our control and there is not time for us to stress over these small
things!
One of the hardest things that I’ve had to teach women in general is that their ‘body goals’ (an influencer
on Instagram most of the time) does not train like my clients do. This will probably be due to one of the
following reasons:
A It is a tool for fat loss as it increases your calorie expenditure.
B
They do the exercises I prescribe but know that these exercises won’t perform well on their
Instagram feed and therefore don’t film them to show you.
C
They want you to think it’s super easy to achieve a body like theirs.
Every single one of you reading this needs to realise that if you put the work and effort into this program,
like I am coaching you to, you will achieve some amazing results and improve on what you already have.
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YOUR GLUTE COACH
Common Glute Issues for Women
Hip Structure
Your hip structure can very much dictate how your glutes look. The shape of your pelvis can not be
trained or altered because it’s your anatomy. The best breakdown on hip structure I have seen is by Bret
Contreras in his Glute Lab book - I highly recommend reading this if you are interested in a more in-depth
breakdown on why your pelvis affects the shape of your glutes.
The shape of your pelvis can very much dictate the shape of your glutes whether that be more square
like or rounder. I have seen and met many world-famous influencers who I know do not even train that
had small waists and wide hips, giving the illusion that they had an insane bubble butt! Girls went crazy
for these women’s bodies and glutes when they didn’t even realise that this was most likely not going to
be an achievable look for this. This is the power of hip structure.
Once again, you cannot change your hip structure BUT you can build muscle mass to add shape to your
physique. Having more muscle mass can then give an illusion of better, fully, rounded glute muscles. Even
with the growth of the glutes, we must realise that everyone’s glutes will look different!
I remember sitting in the Bahamas in 2019 watching Lauren Simpson compete in the Pro WBFF World Bikini
Championships and I really took notice of all the different body shapes that were on stage. Now, all of
these women looked (and still do) sensational and were Bikini Pro’s but they all had distinctly different
body shapes and most of all, distinctively different glutes! If some of the best bodies in the world all have
distinctively different shaped glutes, then remember it’s perfectly normal and ok for you to as well!
Fat Storage Location
This is probably one of the bigger genetic factors that has potential to influence glutes and their shape
in general. Just as people can win the genetic lottery in where they build muscle or have the perfect
hip structure, fat storage location can dramatically create an illusion of bigger, rounded glutes. This is
something, that again, you cannot train or alter (sadly). Just as we cannot pick where we lose fat, we
certainly cannot pick where we store fat. Fat can go ANYWHERE on your body, some people are just
fortunate to have that fat mass predominately favour their glutes, whilst everything else on their body
seems to stay lean.
Cellulite
Cellulite is actually a super common part of being a woman. Whilst I don’t want to go into much detail on
the topic of cellulite, I do want to mention that it is completely normal and seems to be very much
dependent on your genetics. There is no magic cream or oil that is going to make it miraculously go
away (as much as these companies would want you to believe) and nor should you feel like you have to
get rid of it!
I train all types of women, and all of my clients (to some degree) have cellulite. Yes, even my Bikini Pro’s!
Does it lower at times? It can, yes but I have found that this correlates to when a client loses body fat. This
is besides the point though as I really want you to understand that you should not be upset or
self-conscious of your cellulite - IT IS NORMAL!
Once again, it’s not a factor we can control, nor is it something that women should feel like they have to
control. Focus on the key ideas here - changes in your body composition.
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Common Glute Issues for Women
Lack of Great ‘Pump’ in Glutes
I want to cover some things on the ‘pump’ though as it’s not something to always strive for, nor is it
always correlated with growth. Firstly, the ‘pump’ comes from blood flow into the muscle. Generally,
sets with longer time under tension lead to a greater ‘pump’ as it leads to blood staying in the working
muscle for longer. This is why I think women love booty band finishers, as they are often 2-3 minutes of
constant load on the gluteal area. That feeling of seeing the glutes look fuller and more shaped is a nice
confidence boost.
Something I really want you to understand though is that the ‘pump’ isn’t everything. Doing sets of 8-10
reps of hip thrusts with long rests will most likely lead to less pump than a 3 minute, all-out, banded
abduction workout. Although, this does not mean that the hip thrust isn’t as optimal for growth.
Certain training phases will have higher reps, greater time under tension and shorter rest periods
(volume/accumulation phases), all of which tends to lead to more blood flow into a muscle group. Now,
this does not mean when we move to other phases with lower reps, higher weight, longer rest and less
time under tension, (intensity/intensification phases) that we are not training less effectively due to their
being less ‘pump’. I think a lot of you, after watching the exercise videos, will notice increased blood flow
in the glutes in all phases as you are now going to be engaging more glutes than ever before and getting
more out of the muscle!
Lastly, I just wanted to cover that a lot of women actually struggle to get a great ‘pump’. This tends to
coincide with long term consumption of low calories and also low carbohydrates. My clients consistently
notice much more improved muscle pumps in both building phases and during diet breaks (when
dieting) which is due to the increase in calories coming from carbs. This large carb increase can help lead
to a serious muscle ‘pump’.
If you are struggling to get this ‘pump’, look at your calories but mostly, look at your carbs. If you are
following a very low carb diet, you will tend to find muscle pumps are far less frequent due to the
depleted muscle glycogen. This is one of the many reasons why I suggest a higher carb amount when
dieting as it will increase performance and therefore increase muscle ‘pump’.
In summary, the pump is not everything but when you have it, enjoy it! Take a booty photo and celebrate
all your hard work!
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Common Glute Issues for Women
Glute Imbalances
Glute imbalances are very common, just as muscular imbalances within all other muscle groups are very
common. This can actually be due to a number of reasons but one that I have found to be the biggest
culprit is your dominant hand or footing. Being left/right handed or footed will naturally have you use one
side of your body more often. Think back to when you were a kid and would throw a ball with one hand.
This means that you are using the muscles on this one side more often than the other.
I vividly remember when I began weight training back when I was 13 years old. I remember I wanted a
big chest and I wanted biceps so girls would notice me (I didn’t ever really get either, sadly but life goes
on!) and I would always notice that when I did a dumbbell chest or shoulder press, my left side would
always give out at least 1-4 reps before my right side. Each year, slowly but surely, this evened out. The 4
reps became a 3 rep strength deficit in the first year, then 2 rep deficit in the second and so on until about
3-4 years later when I felt as though both sides were even. My point is that this took a seriously long time,
which is why you shouldn’t expect any immediate fixes in 6-8 weeks time.
Muscular imbalances are just as common as strength imbalances. Believe it or not, this is normal even at
the highest of levels of fitness in women. Some women often feel their glutes perfectly fine but one side
is slightly bigger than the other. Some women tend to feel one side much more than the other and the
growth can reflect that. This is where mind-muscle connection can actively show its importance.
How do we combat this?
STEP 1:
First thing we want to do is learn to feel both of the glutes working. I go over this in the activation videos
but basically: if you cannot learn to contract your glutes without load (weight),you’re going to have an
extremely hard time trying to contract them with heavy weight. This is where we go back to the good
old bum squeezes. I need you to stand up right now and contract your glutes, HARD. Squeeze your
bum cheeks together like your life depends on it! You will know it’s a deep contraction when you feel
it through all fibres, both the lower and middle portion of the glutes. Now, hold this for a 20 second
isometric contraction. I want you to take note of and learn to feel and recognise what it’s like to get that
muscle really short (contracted) as this will be a great tool to then transfer when actually executing a lift.
This is something that I want you to do everyday! Start your morning off with a 20-30 second hold and
do it as a warm-up pre-workout. What we are doing is teaching your nervous system to more effectively
contract both sides of the glutes, which will be building that mind-muscle connection as you go.
STEP 2:
Another way to combat this imbalance is to begin your unilateral work on the weaker glute. That means
for example, in a lunge, do all reps on your smaller glute muscle first and then swap over to the stronger
side. This will ensure you enter into the set with less fatigue and a better ability to neurologically aid in
contracting those muscle fibers.
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Common Glute Issues for Women
STEP 3:
The third option is to do more unilateral bridges/thrusts, such as a single leg Kas Glute Bridge. The reason
I suggest the Kas Glute Bridge over the traditional hip thrust is because we want to purely target that
imbalance. For instance, if that left side glute is weak and smaller, we want to be doing more work for that
specific muscle. A hip thrust is a larger range of motion which means greater chance a stronger muscle
(quads or hamstrings) can assist and take away work from the imbalanced glute.
The Kas Glute Bridge is a smaller range of motion with the goal of just training the glutes in their active
range of hip flexion. You flex your hip (lower your bum down) to a range where it’s hitting all glutes. Once
the shin starts to rock back, this is now incorporating other muscles to assist the glutes. This is fine in most
cases but not right now as we want to target the weakness in the glutes and do not want to allow for other
muscles to do the work.
My suggestion is to, before you begin your lower body workouts, on 2 out of 3 lower body days, do two
sets of one leg Kas Glute Bridges. Perform one set on your weaker side and one set on the stronger side,
making sure you always start the set on the weaker side. This will be shown in the videos but again, I want
to drive in that this range of motion is all about the glutes only. This is a great way to begin a workout with
isometric contractions to aid sending signals to contract those fibres hard which can then help during your
other lifts.
This is what a 3 week training block of targeting your imbalance would look like:
Phase 1 (Weeks 1-3): 2 x 5-7 reps each side with a 5 second hold at the top
Phase 2 (Weeks 4-6): 2 x 8-10 reps each side with a 3 second hold at the top
Phase 3 (Weeks 7-9): 2 x 12 reps each side with a 2 second hold at the top (use a DB and
place it on your thigh now to increase intensity)
Phase 4 (Weeks 10-12): 2 x 10 reps each side with a 1 & 1/4 rep (quarter rep at top)
Do this 2 times a week before lower body days. The first 3 weeks is a longer hold and less reps to
really teach your body to recruit that side. Then, every 3 weeks the reps go up slightly and the pause
duration decreases. I want you to begin feeling the glute well without the need for such a long isometric
contraction. In phase 3, I want you to add a little bit of weight to your thigh to make it a little harder now
and try to increase your ability to contract that glute with a shorter pause. The final phase we are going to
be incorporating 1 & 1/4 reps at the top.
Note: Do not take these sets to complete failure. Learning to feel this movement, especially initially, is not
about doing it until you are severely fatigued. As the weeks progress and your ability to contract your
glutes improve, then by all means take closer to fatigue but remember that you have the entire workout to
do following this pre-workout!
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Common Glute Issues for Women
Step 4:
Step ups are a fantastic exercise but the issue is that a large majority of the time they are done with
almost no control or understanding of what you are trying to achieve from the movement. A step up can
be done from a small box, a larger box or a really high box.
A small step can be a good way to train the quad muscle, specifically the VMO which is the
tear drop looking muscle inside the knee.
A moderate step (more mid-shin to upper-shin height) will still get quads but we now also
increase glutes and particularly the gluteus medius activation.
A high box step up, if executed with control and a stabilised pelvis, will train the glutes and
quad but have more emphasis on training the glutes here in deep hip flexion.
The reason I have step ups in the glute imbalances section is because it is a great exercise again to
isolate one glute muscle. It always is a great way to train your glute medius muscle, commonly over
done by abduction work alone. The gluteus medius’s job is to stabilise the pelvis and knee joint,
especially in single leg work. This is why when doing the One leg Kas Glute Bridge you will feel not just
gluteus maximus but also gluteus medius. Yes, you can train the gluteus medius without banded work.
Before your squats and deadlifts, I want you to utilise, in your activation routine to go along with the Kas
Glute bridge isometrics, the moderate box step up, focusing on the eccentrics. Again, begin on your
weak or smaller side. Now, instead of doing isometric holds, we are going to focus on the eccentrics
which is the controlled, lowering portion of the rep. What we want is to ensure the knee tracks inline
with the toe and your hip doesnt rock about. These are the steps I want you to follow:
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Common Glute Issues for Women
Begin with standing on one 20kg plate. The big thing here is to not allow the other foot to touch
the ground during all reps, if possible.
Lift the opposing leg off the ground.
Have a small forward hinge in the torso.
Break at both the knee and hip together.
Have the opposing leg in front of you, extended like it would be if you were doing a pistol squat
Now I want a 4 second eccentric! That’s a 4 second count of lowering, ensuring your knees are
tracking in line with toe and not caving in.
Do this for 5-6 reps on each side.
Now we are really training the gluteus maximus and medius as they are both stabilizing hard! This is a
great way to improve long term issues such as knee valgus which is when the knee collapses in on a
squat or deadlift.
Do two sets on the imbalance side and one set on the stronger side. If you are experiencing knee valgus
on both legs when you squat and deadlift (even though it is more common for one side to be an issue)
then perform two sets on each side.
Every 3-4 weeks, add another 20kg plate on top to stand on. As you are progressing, we increase the
challenge of the movement by increasing range of motion. More range of motion means the harder it
is to stabilise. Once you can do a one leg step up eccentric from a box at knee height with great range
of motion, this is a strong signal you will now at the very least have lessened the knee valgus and also
increased ability to recruit your imbalance side.
Step 5:
Cable and banded kickbacks with resistance on the ankles. Nothing too amazing here, just a traditional
cable kick back or a banded kick back. Again, focus on doing two sets on the weaker/smaller side
and one set on the other. Use this at the end of your workout 1-2 times a week on lower body days. I
want you to keep the reps for these on the higher end, around 15-20 reps and focus on mind muscle
connection.
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Common Glute Issues for Women
Step 6:
Cable or lying straight leg abductions will seem to train more of your gluteus minimus. A strategy that I
would suggest you use is performing 2 weeks of cable straight leg abductions and then 2 weeks of side
lying straight leg abductions.
For the cable straight leg abductions, I want you to stand side on to the weight stack and hold onto the
machine with your opposite hand to your leg, to give you stability. Have your foot in a ‘D’ handle cable
and attach it to the pulley set on the lower level of the stack. Abduct out for 2 sets of 15 on the weak side
and 1 set of 15 on the stronger side.
For the side Lying straight leg abductions, try not to be lying directly straight up on your side. Imagine
leaning over slightly towards the ground and trying to not just raise your leg straight up, but almost out
and across your body with your toe turned down. Start with your top foot in front of your body slightly
and then raise it up and out for 2 sets of 20 reps on the weaker side and 1 set of 20 on the other.
Step 7:
One Leg Reverse Hypers, much like the Kas Glute Bridges, are great for the smaller range of motion and
decreasing potential of quads to take over. I learned this one from Bret Contreras and I know he likes
this movement with a small ankle weight (maybe 2-5kg). Bret has said it works excellently and I have
used it myself on clients and very much agree with him.
Lots of people don’t have a reverse hyper machine but you can easily just hang your legs off the end of
a bench or box. Ideally, put some plates under the bench to increase bench height to allow for a greater
range of motion. Yes, you will get hamstrings involved in the movement but I don’t think that’s a
negative whatsoever for this instance.
Use this at the end of your lower body day 1-2 times a week for 2 sets of 20-25 reps on weaker glute
and then 1 set on stronger side. If both sides are an issue, then use both legs for 2 sets but keep doing
the reverse hyper one leg at a time to help increase neural drive to that glute.
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SUMMARY:
Overall, this program covers working the glutes in key movement patterns and from all the videos,
diving deep into really learning how to execute them all correctly. I cannot stress enough how important
execution is with your training, ESPECIALLY a muscle group you do not have the most amazing genetics in.
Outside of working on technique, these tips covered here in the glute imbalances are perfect tools to
add to your routine. I have given quite a few scenarios and tips and the purpose of the program is to give
you knowledge and options. For those with clear cut imbalances, my suggestion is to alter this program
slightly so that we are not adding anymore volume to it as there is already so much! We don’t want you to
be doing 5-6 sets of the imbalance focused work AND THEN perform the already glute-heavy program as
you will be totally crushing yourself.
Therefore, I am going to suggest decreasing 1 set off the A) series and 1 set off the final exercise of the
day for glutes. This will slightly decrease total volume but then allow for more volume for imbalance
focused. For example, in Day 1, we have a Kas Glute Bridge for 4 sets of 15 reps. Before beginning Kas
Glute Bridge working sets, I would want you to do the simple activations that I’ve talked about, which
would look like this:
1
20-30 second bum squeeze
2
2 sets of 4 second eccentric step ups of 5-7 reps each leg
Then you would go into your A) series and do ONLY 3 working sets instead of the 4 of the Kas Glute
Bridge.
Another example would be for Day 2, when you A series is a High Bar Squat. On this day, instead of
beginning with step up eccentrics in your activation, I would rotate to the One Leg Kas Glute Bridges to
get those glutes firing before your squatting. Your activation for this day would look like this:
1
20-30 second bum squeeze
2
2 sets on the imbalanced side and 1 set on the stronger side of One Leg Kas Glute Bridge
Then you would go into your A) series and do ONLY 3 working sets instead of the 4 of the High Bar Squat.
This way we are, again through unilateral work, increasing neural drive to the glutes and also training the
gluteus medius before your high bar squat to assist you with getting more out of your glutes when you
squat and then help assist managing knee valgus.
I would keep on swapping over between these activation types for each lower body day so that we have
a little bit of structure to help you learn to feel the glutes more, particularly the weaker/ smaller side and
increase potential to get more out of that weaker side and grow it to match the stronger opposing glute
muscle.
Disclaimer: Please do not over do this as I find that some people love to go to extremes. I say to do
1-2 extra sets 2-3 times a week to target an imbalance and all of a sudden that turns into 5-6 sets for 5
days a week which is not helping you at all! We want quality over quantity here which is why I am only
recommending 2 extra sets. That’s it. This, combined with learning better lifting execution, combined with
fueling your body with more calories will all lead to an accumulation of wins.
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Program Design
There are so many variables that go into creating a great program. Why? Because the BEST program in the
world for one person, may not be a good program for the next person. You can get all the reps and sets
in but if there is too much or too little of a key variable, it can negatively impact results.
This is why, firstly, my brother Glen Carroll and I are currently working on a big program design course for
coaches and then secondly, why all my programs that I’ve created the last few years, from The Art of ‘Gen
Pop’ Transformations and the Building The Bikini Body series to The Challenge and now Your Glute Coach,
all of my work is dedicated to educating my audience with so much information packed into my
guidebooks and programs that can be practically applied and learned from.
I want you to learn the key principles and have a nice grasp of training so you know if an exercise
machine is taken in the gym, your whole world doesn’t fall apart. This literally happens! People freak out
so badly because they cannot do the precise order of a program one day in a busy gym and just give up.
I don’t want this to happen. I want you guys to understand the big picture and be able to think on the fly
if an exercise you want to do is taken. Logical thinking goes a long way.
This is why we start with exercise selection. It’s one thing getting into the gym but it’s another choosing
the right exercises for your specific goals. My big issue with the world of fitness on Instagram and social
media is the rapid rise of gimmicky exercises which trend and do well on the algorithm. It’s hard being a
coach! I am not a beautiful person with amazing glutes who can sell my programs because I look good.
No, everything I am about is for my clients - you and what the best thing for you is! What are the best
exercises to take you to your goals, unfortunately, are not the ones you see most girls on Instagram
doing.
This is where I want you all to embrace the grind. Embrace work and do what the majority of people
never do: go out and crush your goals. Take the road less travelled which is mastering the basics and
doing it over and over.
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Exercise Selection
I didn’t want to make this program is overly science based because that’s not my strength and guys like
Bret Contreras have great books like ‘The Glute Lab’ that you can read to get that deeper science based
knowledge on more detailed concepts like bone anatomy.
I am just a coach who has produced World Bikini Champions and has had almost 60,000 women
do my programs. My goal is to be your coach in this program and teach you what I know in a basic
and immediately applicable manner. In a way, as if you were coming to see me for a private session,
immediate fixers to a lot of your issues. Before 2020, I would frequently have women fly into Sydney for a
private workout with me to learn and this is the stuff I cover in ‘Your Glute Coach’.
When training the glutes, my focus is 9.9 times out of 10 on training the biggest glute muscle in the body the gluteus maximus. This is the muscle which predominantly makes up great glutes and really accentuates
the ‘bubble butt’ look. This is what I target with my clients and is what helps my clients develop incredible
glutes.
Exercises to train our gluteus maximus will involve 3 key lower body movement patterns:
1
Hingeing - Romanian Deadlift, Back Extension, Good Mornings, etc.
2
Bridging - Hip Thrust, Glute Bridges, etc.
3
Knee Dominant - Lunge, Squat , Split Squat, etc.
My goal is to train these 3 movement patterns multiple times a week, then get really really good at
them. Simple.
My usual lower body structure that I like for women, and particularly my Bikini clients, is to have 3 lower
body days. Each lower body day will begin the A) series (the first exercise on that day) with one of these
3 above movement patterns. For instance:
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Program Design
Lower 1: Monday = Knee Dominant - High Bar Squat
Lower 2: Wednesday = Hingeing - Romanian Deadlift
Lower 3: Friday = Bridging - Barbell Hip Thrust
I really like this structure because it allows each lower body day to be fresh and rested for the A) series at
least one time a week for each key movement pattern. A nice balance to the week.
From there, I will usually try to get all 3 movement patterns in the one day. This does not have to be
purely glute focused, for example a high bar squat is not a glutes only movement, it’s a combination of
quads and glutes, but it still trains that key movement pattern of a knee dominant exercise. Following
the knee dominant A) series, we can then move into the B) and C) series with the other 2 patterns. An
example may look like this:
1
High Bar squat - Knee Dominant
2
BB Romanian Deadlift - Hinge Dominant
3
Smith Machine Hip Thrust - Bridge Component
When creating a program though, I want you to also understand it’s not just about glutes and only glutes.
We also want to push training volume towards hamstrings and quads. Lots of these exercises will have
this crossover effect.
Knee dominant movements will train both the glutes and the quads. How you execute the movement of
the knee joint can impact just how much quads, or how much glutes you emphasise. Whichever way, you
will still get both muscles working in the movement.
With a hinge movement, you will be training the glutes via hip extension, but your glutes are not the
only hip extensors. Your erector muscles in your lower back will assist with hip extension as will your
hamstrings and adductors. For instance, a Romanian Deadlift is a hinge movement but should always be
performed with a small bend in your knees. This bend will help to decrease the mechanical advantage
the hamstrings have in the movement, therefore allowing for an increase in potential glutes work.
With the bridging pattern, the goal is to train glutes which is why my goto exercise is a hip thrust. The
hip thrust, invented by Bret Contreras, is an excellent exercise as the bent knee positioning in the lift
(discussed above) decreases the hamstrings ability to assist in the movement which therefore increases
the potential to get more glutes out of the hip extension and bridging patterns.
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Program Design
All of these factor into exercise selection. For instance, if I have a woman who comes to me and says
I want big glutes but I really want to minimise my quads growing, the answer is to program more
exercises which will load the glutes as much as possible, while decreasing exercises which are knee
dominant (more quads). This was the thought process of ‘Your Glute Coach’, imagining a woman who
wants a whole lot of glutes, improved hamstrings and minimal quads. Even though we bias the training
volume towards more glutes and hamstrings, while decreasing quads, we still want some knee dominant
movements in your program for 2 key reasons;
1
It’s important to have structural balance in the body. It is important for a healthy knee joint to
be trained. A healthy knee joint is a joint which has strong quads and balances out the rest of
the lower body.
2
It’s also important to keep knee dominant movements in your glutes focused lower body
program because many of them are fantastic exercises for working the glutes in a lengthened
position. This means exercises such as lunges, split squats, squats are all great movements to
assist in your goal of great glutes. We do not want to totally get away from those movements
and miss out on potential glute gains.
Small tweaks to knee angle, or lunge stride and direction can impact how much we bias the quads or
glutes. I go into this in detail in the educational videos but, again, I want to not just drive in the power
of exercise selection, but also exercise execution. How a program has exercises written can be vastly
differently interpreted which is why I wanted to create this program to help all of you understand the
finer details to reaching your true potential.
Abduction Work
Abduction work is an interesting one as through the rise of glutes training the last few years abduction
work has been really seen as a big variable to great glutes. The issue with abduction work is finding the
right angle to hit the gluteus medius and minimus as a lot of traditional exercises for abductions seem to
line up well with other surrounding muscles like the piriformis, especially an exercise like the machine
abductor.
For me, I will say abduction work is a bit of a grey area. From a lot of recent learning, coaching people
first hand and an obsession with glutes in recent years, I do not think a seated banded abduction is
anywhere near the level of importance as exercises like a hip thrust or single leg work like a lunge. This
does not mean we do not have to use abduction, it’s just that we bias the volume towards the bang-foryour-buck exercises, and lower volume for abduction work. Finding the right exercise, one which lines
up well with the muscle you are trying to train, is key. We go through this in the videos!
Do I use abduction work? Yes, a little. Do I think it’s imperative to match training volume for gluteus
medius through abduction work as gluteus maximus work through hip extension? No. I do think the
popularity of abduction work tends to come from the sensation of a burn, which is a nice feeling as you
feel like you are doing a lot of work. This is why I like to call abduction work your ‘dessert’. We attack
volume through exercises through the 3 big key patterns of hinge, bridge, knee dominant and then we
also throw in abduction to finish things off.
We do a little hip abduction in ‘Your Glute Coach’ like I do a little with my clients and in the bikini series. A
little is fine! I like to finish the sessions with some abduction usually, after, we have done our bigger
compound movements!
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Program Design
Understanding Resistance Profiles
Resistance profiles are quite an important concept because it helps you understand where an exercise is
most challenging. When we are aiming to build muscle mass, we want to spend more time in an exercise
where the resistance is greatest. We don’t want to run from it, but towards it! When you can understand
resistance profiles it also makes understanding tempo easier as you can understand where and why you
pause in a certain part of the rep.
The resistance profile of an exercise is where an exercise is most challenging. This is important to
understand because for the same muscle group, the resistance profile can vary from exercise to exercise.
Generally, resistance will be greatest in a movement in the lengthened position.
An example of this for quads would be that a squat or a split squat will be hardest in the bottom. When
you are in the bottom of the squat, this is where the resistance is greatest, which is why so many people
fail their reps at the bottom, but when you see a client fight that rep, and get past half way, they generally
are able to finish the rep as resistance lowers the higher you go up.
Although, on another quad exercise, a leg extension, it is the opposite. A leg extension is the only true
quads exercise which will challenge the quads the most at the top position, when the muscles are
shortening. When you begin the rep, the bottom position is the easiest and as you go up and up to lock
out and contract your quads muscles, resistance becomes greater and greater.
Then if we look at glutes; a squat and lunge will again challenge the glutes like the quads, in the bottom
position. This is where you have peak tension in the glutes as they are lengthened and the resistance
profile is greatest in the bottom position. Now, this is one of the many reasons why the hip thrust
is a great exercise because it challenges the glutes the most at the top position, the glute muscles
contracting.
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Program Design
Understanding the resistance profile will help you to understand where peak tension is in the glutes on
a particular exercise which will help you to realise why it’s important to use a range of motion specific to
the muscle that you are trying to challenge on a specific exercise. The concept of full range of motion is
not as integral in one exercise as it is in training the muscles you want through the exercises which match
the resistance profile.
Let’s say you want great glutes but your quads seem to take over no matter what on hip thrusts, and then
your hamstrings is all you feel on an RDL. The muscle you desperately want to bring up, glutes, seems to
lag behind. You are using a full range of motion hip thrust, you are using a full range of motion RDL, going
so low you have to stand on a plate for more range. This is where it’s important to understand your glutes
‘active range’ and also resistance profiles.
More range of motion is not always best. We want to train the glutes or quads, through a full range of
motion, yes but it doesn’t have to be off every exercise. We want to train the glutes in a full range of
motion through multiple exercises. For instance, instead of a full range hip thrust which leads to knees
rocking back and getting more quads involved and decreasing the pure output of glutes alone, would it
not be better just using a Kas Glute Bridge? As stated above, the Kas Glute Bridge trains the glutes only
in the range the glutes are the dominant player while also incorporating purely time spent where the
resistance is greatest for the glutes - at the top! This would make a lot more sense.
Then if we want more glutes from a hinge; doing an RDL with a glute emphasis instead of just purely
doing as much range of motion as possible which tends to lead to a more hamstring dominant RDL. For
a glute dominant RDL, we hip flex and only let the bar travel as low as we can push the hips back - that’s
the glutes in a lengthened position. Anymore range we strive for then leads to more hamstrings which
again takes away from the glutes.
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Program Design
Now, through the Kas Glute Bridge, even though total range of motion has decreased, we are spending
the key parts of the rep utilising primarily glutes only, and yes the range of motion is smaller but we are
spending the entire set where the glutes are most challenged - therefore getting a whole lot out of the
glutes.
Tempo is something you all know I love programming. All programs have tempo regardless if you mean
to or not. There is still always an eccentric (muscle lengthening) and a concentric (muscle shortening).
Regardless of if you are focusing on it or not, the way I really like to focus on tempo is utilising pauses
where the resistance is greatest.
For instance, an RDL, we want to pause in the lengthened position as that’s where glutes are under most
tension. Doing a pause at the top makes no sense because there is no tension but on the opposite ends,
a hip thrust, due to the resistance profile being the exact opposite (hardest at the top), it makes all the
sense to utilise pauses at the top.
If you can learn to understand where an exercise is hardest, it dramatically improves your ability to
understand tempo and also understand how to get the most out of a muscle group. We don’t want an
entire program for glutes to only challenge the lengthened position, or only challenging the shortened
position. A great program challenges the muscles through a full range of motion, but it just doesn’t have
to be over one exercise which is why my programs are about utilising a variety of exercises which have
different resistance profiles!
Glute Max Subdivisions
The gluteus maximus, as we have said, is the biggest muscle in the body. Large muscles tend to have
different divisions and with the glutes, we have the big glute muscle but different exercises will work the
glutes predominately more in either the lower or upper subdivisions of the gluteus maximus.
You often hear the term “exercises for the ‘under butt’”, this is going to be exercises which challenge
more so the lower portion of the gluteus maximus. The resistance profile generally will be exercises
which are hardest in the lengthened position, such as:
Squats
Deadlifts
Romanian Deadlifts
Lunges
Split Squats
Then we have the upper portion of the gluteus maximus (not the gluteus medius which is the upper shelf
which sits above the upper division of the glute max). When training for the upper portion of the glutes,
exercises such as hip thrusts, bridges, 45 0 back extensions, kickbacks and reverse hypers will all work
this.
What makes the hip thrust such an excellent exercise for building glutes is that it works both the lower
and upper portion of the glute maximus, which is why it’s my favourite lift and probably the most
influential glute builder created by the great Bret Contreas.
Now, as we have gone over picking key exercise movement patterns such as hinges, bridges and knee
dominant movements and also resistance profiles, you can start to see why program design matters and
why we will not just pick a few exercises and hope for the best.
As I have also said and will constantly drive in, the gluteus maximus is the real key to a big, round, perky
set of glutes. Understanding exercises which work both divisions of the gluteus maximus can help you
understand why, on a lower body day, it’s important to have a variety of exercises training not only
key exercise patterns but also exercises that work both the lower and upper divisions for a complete
workout!
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Program Design
Factors that Impact Volume in Glutes
Lately, the surrounding evidence shows anywhere from 10-20 working sets for a muscle group is the
optimal level for building muscle mass. Obviously, this is quite generalised and then if you look at an
exercise for a squat, for example, how you execute the lift can really dictate if you get glutes out of it or
not. So, if you did a super quad dominant squat, would that contribute to your total working set volume
for glutes? Not at all.
Then the next level of breaking things down further is by asking if all training volume/working sets are
created equal? For instance, is a heavy deadlift working set the same contribution as doing a set of a
banded kickback for 15-20 reps? That is where I find things get a little murky to fully breakdown what is
true working set volume for a muscle group. So many lower body movements use a lot of muscle tissue
with some using more tissue than others. Which exactly contributes to working volume for a muscle
group?
Are all muscle groups really equal in their ability to tolerate training volume? I and a lot of other good
coaches who train a lot of women all seem to agree that glutes can handle higher training volume to
other muscle groups. A few reasons why I think is because firstly, the glutes in many exercises are not the
only muscle doing the work. Then secondly, exercises tend to lead to more muscle soreness (DOMS) tend
to load the stretch position the most, meaning the resistance profile is hardest in the lengthened position.
But a lot of our glute movements are thrusts and bridges which load the glutes the most in the shortened
position, therefore not generating the same muscle soreness which can lead to an ability to probably do
a bit more training volume.
When it comes to banded exercises it’s important to know that 3 sets of banded work is not equal to
3 sets of heavy weighted exercises, even when both are taken to failure. One is far more taxing on a
total global fatigue level; the RDL as it not only loads the glutes but also the spine, whereas the banded
movements are very localised in their work, meaning it’s not global fatigue.
All in all, I think the glutes do well 3 days a week for most people, or even 2 days for time sensitive
people, as a way of dispersing the volume over the course of the week. When it comes to working sets
for glutes, I like to have the reps in the high 20’s to low 30’s as so many of these exercises have carried
over effect to other muscle groups as well. A leg press even with feet lower trying to bias more quads,
will still get some glutes therefore, driving up the total glute volume.
If you are having trouble with recovery, what I would do is just take off a working set off of each exercise
for a week, which over the total course of the week would be close to 30 sets backed off, to really
deload training volume for the week.
Hypertrophy Stimulating Reps
A key topic which has evolved since I began being a coach was the concept of rep ranges which lead to
hypertrophy (muscle building) as 8-12 reps was very much the gold standard. Now, recent literature
shows a very broad range of reps can lead to almost identical hypertrophy adaptations. Very low reps of
3-4 can lead to hypertrophy, moderate reps of 5-12 lead to hypertrophy then also high reps as high as
30% of your 1 rep max, which for most exercises would be in the upper 20’s of the rep range. This is
valuable to know because it means we have plenty of options.
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Program Design
The thing with reps ranges is; to elicit a hypertrophy response, we need to take sets within 1-5 reps of
failure. That doesn’t mean every set has to be to complete failure where you cannot push anymore but I
still expect quality. Now, that also means if you are doing exercises of 30 reps, the hypertrophy stimulating
reps pretty much means only reps 25 to 30 are important. This then also means that the previous 24 reps
were pretty much not key to achieving adaptations, it was only the final reps. That’s a lot of reps to do,
without getting much out of them. So, why not just do low reps?
Well, doing low reps alone tends to beat us up a fair bit more. Soreness in joints and increased potential
of injury occurs when we are lifting really heavy all the time. From memory, in a study which showed
the difference in groups using the variety of rep ranges, the group who did the low rep ranges only did
achieve similar hypertrophy to the higher rep groups but they also had high drop outs due to injuries. This
is not saying low reps are bad but for hypertrophy, this is why I like periodisation. It means we can spend
some time in low rep phases, but we don’t have to live there. Get in and get out.
Spend a few weeks training lower reps for hypertrophy before a huge amount of fatigue or potential
lingering injuries can become worse from the beat down of constant heavy work and then move to higher
rep ranges. This is one of the reasons why I do not do a lot of set out deload work because my programs
usually only train a specific rep range for a few weeks before we then move to a totally different intensity.
We get what we want from a specific rep range, then, after 3-4 weeks, we move.
This is why in ‘Your Glute Coach’ I have used a variety of phases. Higher rep phases which are more
metabolic in nature and then lower rep phases which are more traditional hypertrophy focused.
Periodisation
As I have done a video on this topic, I won’t dive too deep into this here - I just want to cover the basics.
Over these 12 weeks, we are using an undulating periodisation scheme meaning the 3-week training
blocks will be going between higher rep phases and lower rep phases. Basically, 3 weeks with more
volume (accumulation), then 3 weeks with more intensity (intensification) and then we repeat this, hence
the undulating. We are going up and down in intensity (intensity meaning relative to your one rep max)
as the closer you lift to your predicted 1-rep max, the greater the intensity.
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WHY AN UNDULATING PROGRAM?
I like undulating because although we know many rep ranges can lead to hypertrophy, each rep
range can be fatiguing and leading to a plateau over time. I sometimes like using a daily undulating
periodisation method which involves having low, moderate and high rep days all in one week as it can
be an effective strategy to achieve hypertrophy. The issue with this type of programming is that I find that
if you do fatigue or plateau, it’s hard to decide whether it is due to the low, moderate or high rep day/s.
This more commonly will lead me to having to schedule in a deload.
I still like programming undulating as I find that 3 weeks on one phase is enough time to progress and
improve before we begin to level off and have to undulate and change the rep scheme. This way we can
work consistently well through the 12 weeks without necessarily needing a scheduled deload phase.
This is one of the many reasons why I think my clients get such world class results, because each training
phase has a specific plan behind it. I think you will also enjoy the program because you know each phase
has a specific identity to it and although you will most likely feel a little different from each phase, you
now know that it’s normal and planned. Not every phase needs to be insane muscle pumps, just like not
every phase needs to be very low reps lifting super heavy.
Basically, what I want you to remember is:
Accumulation phases = more volume
Intensification phases = more intensity
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Program Design
Activation and Warm Ups
One thing I definitely think and want you to understand is that activation is 1--% pointless if you then go
and perform terrible technique when actually lifting (which happens a whole lot). Activate all you want
but when you are not using the muscle fibres exactly how they need to be trained within a set, you are
never going to get the glutes you strive for.
Now firstly, I want you to just warm up through some quick mobility exercises. Do the following exercises
for a total of 2 rounds:
1
Bodyweight Squat - 10 reps
2
Walking High Knees - 10 reps
3
Bodyweight Squat - 10 reps
4
Walking High Knees - 10 reps
5
World’s Greatest Stretch - 5 reps each side
Now that you’re warmed up, we want to
activate. This is going to be very similar to
the glute imbalance walkthrough that I went
through above as this has great carry over
to overall glute improvements, regardless of
imbalances or not.
YOU DO NOT NEED A LOT OF BANDED WORK HERE.
As you know, I am a big advocate for learning to train and activate the muscles in a way that’s movement
specific. For example, in a squat, deadlift or hip thrust, we are focusing primarily on hip extension, so
doing activation work around banded abductions is not necessary as these lifts aren’t training your glutes
through abductions!
This is why my personal favourite way to activate is through unilateral work, just as it is my goto for
imbalances. If you struggle to activate your glutes, let’s choose movements which are very well known
for increasing glute recruitment but also do this unilaterally to increase the glute stabilisers and ensure we
keep the hips level.
Follow this as your activation routine, which you will do after finishing the above warm up (refer back to
the Glute Imbalances section for the greater breakdown):
1
20-30 second standing bum squeeze.
2
6-8 reps on each leg of the small box Step Ups with 3 second eccentrics.
3
8-10 reps on each leg of Kas Glute Bridge with 2 second pauses at top.
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Program Design
That’s it.
These warm ups and activations shouldn’t be taken to failure or anywhere close to it. From here, you are
ready to begin warming up and loading the bar for your A) series (see below)!
NOTE - Those with the glute imbalances, remember to follow the warm ups and activations as laid
out in the Glute imbalance section. This means you would do the quick warm up and activation as
previously laid out.
Loading the Bar and Warming Up
The method I like for my clients to use when warming up and loading the bar (90% of the time) is a
ramping method. Simply, this means that in each working set, we add weight. Remember;the 1-5 reps are
the hypertrophy stimulating reps, so I like to integrate this into the loading of the bar. Think of it as if in
set 1, we are doing 5 reps from failure and then each working set we work closer to the lower end within
failure. The goal week 1 is not to hit true failure where zero more reps are possible.
In ‘Your Glute Coach’, we are using 3 week training phases. The way I would think of choosing weight
selection for the A) series is to add weight each set but in week 1, you finish on a weight which you have
2 reps left in the tank before your true, total failure. Following on, in the second week, you finish on a
weight that you have 1 rep left in the tank. In the final week of the phase, week 3, you are aiming to hit a
personal best and leave no reps in the tank for the final working set.
To do this effectively you have to be smart with numbers. When you are new to an exercise or tempo
particularly, make sure you do a good amount of warm up sets that are not anywhere near failure but just
enough to learn the movement pattern and follow the correct tempo. Do this for 3-4 warm up sets for the
A) series then get into your first working set.
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A big thing with load selection, especially in week 1 of a program, is to be conservative. You can always
work your way up in a program. We do not want to be going to failure immediately as this then gives
you zero room to progress week to week and also leads to a larger accumulation of fatigue immediately
during the first week.
The first exercise you do for the day is the one you have the best potential to lift heaviest on. The
additional exercises all lead to hypertrophy as well, just not as great potential on strength adaptations as
they are being done in a more fatigued state.
When loading the bar. I want you to think of each series a little different:
1
The A) series is where we want to be conservative as this is the most strength based exercise
for the day. Regardless of if it’s 5 or 15 reps, our number one goal is to lift heavier for reps on
this movement as we progress through the program. Therefore, the A) series should have the
most warm up sets and also the most conservative approach to load selection.
2
When performing the B) series, you will be much more warmed up, which means you will most
likely have to only perform 1-2 warm up sets to be sufficient.
3
The C) series and all addition series are where you should be very warmed up by which is why
there is no need to perform warm up sets outside of just a very light practice run of feeling that
movement pattern, making sure your setup is correct and the tempo is spot on. Then, just get
into your working sets.
Key Point: During all of these exercises, you are still applying the ramping principle by adding weight
to each working set.
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Home-Gym Swaps
I am writing this at the end of 2020, and what a crazy year it has been! I have gone from never having to
write a home-training program as I have always been a gym based coach. Now, almost all of my clients
and guidebook purchases are home-based! My whole coaching world pretty much flipped upside down.
Right now, as I am writing this, many countries are going back into lockdown for a second or third time
and sadly, I feel as if this may be a common occurrence for a while. With all of this going on in the world,
I still don’t want to completely write two separate programs, home and gym, because a good home
program should consist of as much of the same exercises you do in the gym program.
I have found that during 2020 a lot of people have invested into their home-gyms with squat racks,
dumbbells, barbells and benches, which is amazing! Majority of the key goto exercises I use are using
these types of equipment so therefore can be used in my programs. Unfortunately, the majority of
home-gyms lack machines that I love to program, such as a leg press and lying leg curl. This is why I have
made a lift of exercise swaps for those of you who don’t have certain machines or are still building your
home-gym:
Original Exercise
Exercise Swap
Leg Press - Feet High
Straddle Lift - Glute Emphasis
Leg Press - Feet Middle
Straddle Lift - Heels Elevated
Leg Extensions
DB Squats - High Heels Elevated
Lying Leg Curl
Lying Leg Curl - Banded or DB Between Feet
Single Lying Leg Curl
Single Lying Leg Curl - Banded
450 Back Extension
Rack Back Extension or DB Romanian Deadlift
Smith Machine Hip Thrust
Any Machine Hip Thrust or BB Kas Glute Bridge
Machine Abductions
Seated Banded Abductions
Lat Pulldown
Pulldowns - Banded or Pull Ups (use same grip)
Seated Row
Bent Over Rows - BB/DB or One Arm Rows - Banded
Face Pulls
Face Pulls - Banded
BB Squat
DB Squat - Heels Elevated or Goblet Squat - Heels Elevated
BB Hip Thrusts
One Leg DB Hip Thrusts or Kas Glute Bridge
BB Romanian Deadlift
DB Romainian Deadlift or 450 Back Extension
BB Good Morning
DB Romainian Deadlift or 450 Back Extension
BB Presses
DB Presses (use same grip and incline)
BB Bent Over Row
Bent Over Row - DB
The main point is to be resourceful. Focus on what you can do, not what you cannot do! If you cannot do
a hack squat then just make it a logical swap for another quad exercise. Just think logically and you will
be fine!
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Program Design
Want More Quads?
Inevitably, in creating a program for the masses, no matter how great and thought out the program is
there will still be individuals who have slightly different goals and requirements. We are all different! If you
are someone who is more focused on developing your quads, you can still follow ‘Your Glute Coach’ but
we are going to need to make some small changes on certain days to ensure your quad’s training volume
is a little bit higher.
The way I would make these changes is by making some exercise swaps to ensure they are more quad
focused over glutes. Here are my quad recommendations:
High Bar Squats
Elevate your heels and focus on really pushing your knees
forward in the squat to maximise knee flexion.
Split Squats
On at least 1-2 of the lower body days, utilise a heel elevation on
the front foot. This heel elevation will further allow you to push
the knee forward over the toe and increase quads stretch.
Buldgarian Split Squats
These are already a brutal quad exercise but we can increase
this by elevating the front foot’s heel. By doing this we are
training the back quad and the front quad!
Leg Press - Feet High
We can just simply just lower the foot position on the platform to
accommodate for more quads
Lunge Variations:
Walking Lunges
Deficit
Reverse
Lunges
b
Use a slightly smaller step when performing Walking Lunges.
Swap
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Understanding your Program
That’s pretty much it! As you can see, nothing needs to be dramatically changed. We are just decreasing
some of the higher glutes training volume over the week and prioritising a bit more balance to the
training volume.
From working with thousands of clients both in person and online over the last decade, I know that for a
client to get great results, they need to actually know how to use the program. The importance of
knowing the ‘what’ and the ‘why’ of the program will always dramatically drive up the success of any
routine. So, let’s cover the basics!
Sets
Sets refers to the number of times you repeat the same exercise. For example, 5 x 10-12 reps would mean
that you will be performing 10-12 reps of a particular exercise 5 times in total.
Reps
Reps refers to the number of times you will do the relevant movement. For example, if the program said
5 x 10-12 reps for a Low Bar Squat, that would mean that you do 10-12 Low Bar Squats for each of the 5
sets.
Tempo
Tempo refers to the time under tension you lift each rep with. Each number on the tempo layout also
refers to a different component of the lift. An example would be 4110 tempo on a Low Bar Barbell Squat:
4 – The first number always refers to the eccentric (lowering) component of the movement. In the
example of the Low Bar Squat, this would mean you are taking 4 seconds to lower the weight into the
squat.
1 – The second number refers to the bottom position (pause) of the movement, which in most cases is
where the exercise is the hardest. This would mean that in your Low Bar Squat, when you reach the
bottom of the squat, you would pause for 1 second at the bottom of the movement.
1 – The third number refers to the concentric (lifting) part of the moment. In your Low Bar Squat, this
would be when you are lifting the weight up from the bottom. As this is a ‘1’, you would lift the weight up
to the top of the squat in 1 second.
0 – The fourth and final number refers to the top position (pause) of the movement, which in most cases
is the beginning or easiest part of the lift. In the Low Bar Squat, this would be when you are standing at
the top of the movement in a dead stop, or in this case no pause at all meaning you would immediately
flow into the next rep of the set.
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Understanding your Program
SERIES AND SUPERSETS
Our program is all based on sets which are alphabetised series. These series will be displayed in either of
the following two ways:
1
A straight series - A) or B)
This means that the exercise is a stand alone and will be executed on its own.
2
A superset series - A1) and A2)
This means we are partnering the two exercises together and doing them together (back to back)
before moving onto the next series.
Intensity Techniques
I commonly use intensity techniques to extend the final working set. My favourite intensity techniques
(as you would know if you have done one of my other programs) are drop sets and rest-pauses. In ‘Your
Glute Coach’, I use these sporadically so make sure you make note of if an exercise has one of these
written on it!
If there is a note on an exercise, normally something along the lines of “Drop Set x 1” or “Rest-Pause x 1”,
this means that on your final working set you will perform this intensity technique. Let me break these
down for you:
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Understanding your Program
Drop Set x 1
Let’s say you have an exercise that is 4 sets of 10 reps and you’re
using the ramping method correctly (adding weight to each set).
On the FINAL SET ONLY you will be doing a drop set. You will still
take your final set to failure and then immediately drop 20% off the
load, then immediately begin to perform as many reps as you can
until you reach failure.
Rest-Pause x 1
The rest=pause method is the same concept as a drop set but
instead of dropping the weight, we are going to utilise a small rest
period. Again, on the FINAL SET ONLY, take it to complete failure
and then put the weight down and rest for 10-15 seconds. After this
small rest, pick up that same weight and so as many more reps as
you can until failure again.
Note: If you are a beginner, I do not want you to do these intensity techniques - just follow the
sets as normal.
Tips for Beginners
I know that this program is going to be very popular with women wanting to learn more from me on
glutes (well, I hope it’s popular) and that is 100% the purpose of it! Although, I would say that this is very
much a program aimed at intermediate to very advanced women but beginners can still do it!
If you are a beginner, your ability to tolerate as much work (volume) is not as high as an intermediate or
advanced trainer but this is actually a good thing! This simply means that you can actually get better results
from less than more, initially. This is why, during this program, I want you to do a little less as I don’t want
to make the volume become detrimental to your results and progress week to week. We need to build up
your work (volume) capacity first and focus on really training with quality.
If you are a beginner, I am going to suggest that you drop the final (third) lower body day from the
program, making it just 4 days a week - 2 lower body and 2 upper body. The reason is simple: we need to
get you doing quality over quantity to begin with. You will get more out of this program following the
basics over 4 days a week, rather than killing yourself over 5 days a week. This will lead to better recovery
which then leads to faster strength and hypertrophy adaptations.
I also want you to take off 1 set of the A) series each week, on all training days. This is because a beginner
doesn’t need as many repeated efforts on the same day. A more advanced lifter will be able to often hold
strength and even improve from set to set. Beginners tend to have a large drop off in performance as sets
continue for longer. Therefore, 3 sets is the max I want you to do for sets on the A) series each day.
Now, here is the issue: a lot of you will read this and ignore it. All I ask of you is to trust me and my
experience as a coach. Use these 12 weeks to learn, understand proper movement and really understand
how to recruit your glutes, all of which will become impaired when you are not recovering well from a
program. The goal is not to make you so sore you cannot walk. The goal is to save years of wasted training
for you and get you where you want to be faster!
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Muscle Soreness
Muscle soreness is VERY common when weight lifting. In terms of soreness, I am talking about Delayed
Onset Muscle Soreness (DOMS) which tends to occur in the 24-48 hours after a workout.
DOMS does not correlate with an effective workout or means it leads to superior hypertrophy adaptations.
If you are not sore after a workout, this does not mean it was not an effective workout. Many of my most
advanced lifters are never sore after a session but lift the heaviest weight and do the most training volume.
DOMS will usually occur due to a few different instances:
1
You are new to training or have had a few weeks off training - Being new to lifting or having
some time off from training always leads to the most muscle soreness initially. The goal is not to
make you terribly sore. We actually want to minimise this, which is why if you are a beginner or
have had a few weeks off before beginning the program, I suggest cutting working sets in half on
all exercise the first week to ease yourself in. More sets just create more soreness which means a
longer period of time before you physically can train again.
2
You are being introduced to new exercises - Often, my clients get less and less sore over the
4-week duration of a program/phase. They normally, in the final week will hit PB’s yet still
experience no soreness. This is until the next week, when they receive a new program and are
being exposed to new exercises or movements they have not done recently or ever. They are
sore, once again.
3
Slow eccentrics and pauses - DOMS are commonly associated with purposely increasing the
eccentric (lowering) component of the rep. I have found that 4-5 second eccentrics anecdotally
seem to lead to more soreness for a client that faster, 1-2 second, eccentrics. Long pauses also
seem to lead to DOMS increase initially, particularly on exercises which load the stretch position
like the bottom of a squat.
These are just a few scenarios but I wanted to go over this because firstly, people either freak out about
soreness and believe that they will be sore for all future workouts in the program. Relax, you won’t be. The
soreness will become less and less each week. Secondly, soreness all too often correlated with whether or
not that session was effective or not. Soreness, as I said, is not a good indicator of an effective workout. It
just tends to mean one of the above points. Don’t think a program isn’t effective because it’s no longer
making you really sore.
The final thing I want to cover on muscle soreness is whether or not you can train when you are sore. The
answer is YES! It’s not as ideal and will probably impact you but it is completely fine. My suggestion to
combat the pain a little is to get some blood flowing in the muscle before you start your workout. Do 10
minutes on the bike or cross trainer and get some blood flow, then do the usual warm up and activation
routine. From here should begin to notice less painful range of motion. If you’re so sore that you can
barely walk or sit down, then either skip a day, do an upper body workout or even get in some light
cardio.
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Nutrition
Nutrition is a huge component of building muscle. I wanted to focus the educational videos more on the
glute specific training as that is my real strength and also where I believe education is lacking. When it
comes to nutrition, there are a lot of great sources of material that have already been created with in
depth understanding of both building and cutting components, such as my ‘Building the Bikini Body’
guidebook.
I wanted to use the nutrition section in ‘Your Glute Coach’ in the same manner I would talk to a new
online client. The thing I really like about online coaching is a person is able to come to me in the initial
consultation and present where they are currently at in their training and nutritional history. During this
time, I am processing all the information I am receiving and trying to find the missing link. In this section, I
am going to go through what the missing nutritional links may be.
We have attacked education on exercises and training so let’s dive into focusing on something a lot of
women struggle with: building in a calorie surplus. Firstly, let’s cover the fact that energy balance is the
key driver of fat loss or body fat gain.
Energy balance refers to the balance of calories in vs. calories out. We have a threshold where we can
maintain weight which is commonly referred to as your maintenance calories or your Total Daily Energy
Expenditure (TDEE).
If we have a balance between your calories consumed vs. calories expended, we will maintain weight. If
we want to lose body fat, we have to create a negative energy balance (calorie deficit). When we are in
a calorie deficit (consuming less calories than we expend) we begin losing body fat tissue. On the other
end of the spectrum; if we consume more calories than we expend, we create a positive energy balance
(calorie surplus). See the image below for further demonstration on this:
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Nutrition
*numbers shown are just examples.
CALORIES IN
2000
Kcal
CALORIES OUT
Energy Balance
CALORIES IN
3500
Kcal
CALORIES OUT
Positive Energy Balance
CALORIES IN
2000
Kcal
2000
Kcal
2000
Kcal
CALORIES OUT
Negative Energy Balance
2500
Kcal
RESULT
Maintain
body weight
RESULT
gain
weight
RESULT
lose
weight
A huge reason why women seem to not build the muscle tissue they desire, whether it’s glutes or any
other muscle group, is from fearing a calorie surplus. The surplus is associated with body fat increases
however, it’s also greatly associated with greater anabolic potential! There is a cost benefit to going
after your building goals. In this situation, you need to ask yourself: “Do I want to change long term or do
I want to keep looking the same and not getting anywhere?”.
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Nutrition
Having the ability to prioritise your long term goals is often the characteristics of achievers. People who
don’t run from the uncomfortable will smash their goals! Of course, you may not be super lean for the
next 12-24 weeks but you are going to be attacking your goals of building muscle, particularly glutes. This
is your growth mindset, so remember it and recognise that it’s what you need to do to GROW!
During a calorie surplus, we have less protein breakdown, which means we protect more muscle mass
and also provide the body more potential to build muscle. In a deficit, we have fat loss but we also
increase the ability to be catabolic (breaking down) in muscle mass. Can you build muscle in a deficit?
Yes, but nowhere near as optimally as having calories at maintenance and above.
Something that comes up a lot during my initial consults is the fact that a client has lost a lot of weight
before coming to me, and now they want to build muscle as they are having trouble doing so. What I
find tends to happen a lot is, after I find out their TDEE, it is revealed that they have been eating WAY
below this, hence the lack of muscle growth. Due to them staying at such low calories, even after them
achieving their fat loss goal, their calories are no longer matching their goals.
People are scared of putting the weight back on after achieving a fat loss result but don’t understand that
by staying in a calorie deficit for an extended period of time, they are neglecting themselves of reaching
their other, newer goals! This is why, if your goals are around building muscle, gaining weight or even
maintaining, we have to get out of that deficit and move towards a calorie surplus. A calorie surplus (or at
least maintenance) combined with great training and education is where the magic is made.
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Nutrition
Another scenario that I find comes up a lot of when a client has the goals of losing weight AND wanting
to build more muscle. These people tend to train hard already and know how to track but are falling
between these two goals which is therefore delaying their progress.
In this situation, you want to look at what is most pressing for the client and which goal is more
achievable now. If this sounds like you, read these 3 scenarios and find out what I recommend:
1
You have 5-10kg to lose to reach your goal body weight - Instead of going into a true build
with a solid surplus, I would go the more conservative route. Work out your TDEE and spend
the time over the next 12 weeks at your maintenance. At least this will provide a more optimal
environment in your body to build but wont have you getting too far away from your goal body
weight.
2
You are quite close to goal body weight - Prioritise the goal of building muscle over fat loss
right now. Use these 12 weeks to do things as optimally for muscle building which means getting into that calorie surplus. Yes, you may put on a little bit of body fat but that’s ok! Think long
term goals!
3
Your body fat and weight is on the higher end - Yes, I know you want to build more muscle
mass but right now, it’s probably more pressing (for your health) to lose some body fat first.
When it comes to building muscle in a surplus, the balance between lean mass accumulating or
fat mass accumulating seems to be a more optimal ratio the leaner you are. Therefore, if your
body fat or weight is 10-15kg away from your goal weight, the most optimal thing would be
to go into a calorie deficit first, lose 5-10kg and then focus on your building goals. You can still
build some muscle in a calorie deficit, especially beginners and those with higher fat mass as
they have lower muscle loss.
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Steps to Working out Calories for Goals
The first thing you need to do is go to the website tdeecalculator.net. Use your weight and also estimate
your body fat levels when filling out the form, and also choose ‘Moderate’ activity for this program. If
you are unsure of your body fat levels, use the photo grid below to gain an estimate but be slightly more
conservative.
10%
15%
20%
25%
30%
40%
From here, we will now be able to use your TDEE. This is where, theoretically, you should be able to
maintain your weight. Now we have to choose the goal we want to achieve.
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Build
If your goal is to spend the next 12 weeks prioritising muscle building, I strongly suggest to use this
program to have your calories up out of a deficit and at minimum, have calories set to your TDEE.
Before we break down the different build strategies, I really want to drive home that building muscle,
when done perfectly, takes time! The reason why I strongly believe most women don’t optimise their
muscle growth is because they are too conservative with their building phases. Spending 6-8 weeks in a
build then rushing back to a deficit I can assure you will not get you noticeable changes.
Is there a magic time period you should build for? Honestly, as long as you can! I want my clients to
spend around 6-12 months in their build phases, but the absolute minimum would be 12 weeks. The point
I am trying to make is to not run from your build when you feel uncomfortable. Get comfortable with the
uncomfortable because your future self and future glutes will thank you for it!
Now, let’s break down the ‘build’ component into two categories; coservative and moderate.
CONSERVATIVE BUILD:
A concervative build will have you starting at your TDEE and is for someone who has been on low
calories previously and may have some metabolic adaptation build up or for someone who is terrified of
putting on weight.
Metabolic adaptation is a natural response your body uses as a defence mechanism against fat loss. Your
body purposely lowers calorie expenditure to make fat loss harder. The reason why I suggest going the
conservative build approach here is due to these potential metabolic adaptations, which lower your true
TDEE.
For instance, your TDEE on the calculator may be 2100 but due to long term dieting, your actual current
TDEE may be slightly suppressed, meaning it is actually around 1800-1900 calories. and you could
maintain weight from 1800-1900 which would usually be a deficit. For more in depth science behind fat
loss and metabolic adaptation, please refer to my guidebook - The Art of Reverse Dieting.
You are going to be starting your conservative build at your TDEE (maintenance) and then assess your
weight every 3-4 weeks. Your maintenance is a lot better of a place to begin building than a deficit. If
after these 3-4 weeks you are maintaining your weight, I want you to increase your calories by 5-10%. If
you have gained a little bit of weight during these first weeks, then keep your calories here for now!
MODERATE BUILD:
This is where I hope the majority of you will take yourself, at least, for the next 12 weeks. For those who
are really focused on using this time to build and not too scared off of a little bit of fat mass in the quest
of epic glute gains, I suggest a more moderate build of a 5-10% calorie surplus.
You are going to be starting your moderate build in a calorie surplus of 5-10%. This means, if your TDEE is
2000 calories and you want to start in a 5% surplus, you’re going to be starting at 2100 calories. You need
to assess your weight every 3-4 weeks to see if you are gaining or maintaining here. If you are
maintaining your weight here, I want you to increase your calories by another 5-10%. If you have gained a
little bit of weight during these first weeks, then keep your calories here!
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Building Weight Increases
Whichever option you have chosen from the above, I want you to understand that we are training to gain
weight! We just want to be gaining at a reasonable pace. During the first week, you will probably see an
increase in weight. This will probably be due to the extra carbs you are consuming which means more
muscle glycogen (water retention) within the muscle - this is not fat mass!
We are in a surplus for a reason - to build muscle. This comes with weight gain! Whether that be from
water retention, eating more, increased muscle mass or even fat mass, this is the point of the build. Often
people freak out way too much over a little scale increase. Always think to yourself: “I am doing this for
the greater good - my future self.”.
No one else cares if you put on a little bit of body fat, only you do. Don’t be so hard on yourself! I know,
first hand as a coach, the rewards you get for devoting time to a build are incredible. You just need to put
the work in long term not just through training hard, but also eating accordingly to your big long term
goals!
Now, let’s go build some epic glutes!
Fat Loss
The goal of choosing fat loss is obviously - to lose body fat, but as much as losing body fat is the goal,
we need to also be retaining our existing muscle mass (aka, keeping your glutes!). The best ways to retain
glutes muscles (or any muscle) whilst in a calorie deficit are:
1
Eat sufficient protein levels (I go into this in the next chapter).
2
Keep lifting the exact same way you would if you were aiming to build muscle in the gym.
I am often asked why is the training program always the same regardless of nutritional goals and the
answer is simple: resistance training is aimed at building muscle and strength and also KEEPING muscle
and strength.
Let’s get into the deficit percentages you can choose when it comes to fat loss. The speed of which you
lose weight will (obviously) come down to the size of the deficit. The 3 options I use and recommend are:
1
Conservatve Deficit = 20-25%
2
Moderate Deficit = 30%
3
Aggressive Deficit = 35-40%
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All of these percentages are the deficits that you will remove from your TDEE. The TDEE amount alone is
what your maintenance calories should be. That’s why we then have to take off the percentage we have
chosen to create our deficit.
Remember: Your weight, body fat levels as well as activity levels will impact your TDEE. This is why I dont
give generic figures. It needs to be specific to you.
Now, how do you choose the right deficit option for you? Simply put, The higher your body fat, the
potentially more aggressive you can go! But again, our focus is not just on fat loss. It’s also on muscle
retention! We do not want to be eating literally nothing as we need enough calories to survive and
perform well in the gym!
If you have below 25% body fat, I would recommend you begin with a more conservative deficit of 2025%. If you are above 25% body fat, begin with the moderate approach with a 30% deficit.
Begin here and if after 3 weeks there is no change, drop your calories by about 100-150. Spend another
2 weeks here and observe your weight. If you are losing around 0.5kg (around 1lbs) a week, just keep
going with your calories. When fat loss stalls for more than 2 weeks, then just lower your calories again by
another 100-150.
TIP: When taking away calories, only take away from your carbohydrates and fats as we want to keep
your protein consistent for these next 12 weeks!
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Macronutrients Recommendations
Firstly, you need to note the following calories per 1g of each macronutrient:
1g of Protein =
4 calories
1g of Fats =
9 calories
1g of Carbs =
4 calories
Protein
When it comes to protein we have a range of daily optimal targets: 1.6g-2.5g per kilogram of body
weight. Ensuring we are consuming adequate protein intake daily is crucial to muscle mass building and
also muscle retention in a deficit. As 1.6g-2.5g per kg is quite a broad range, I want to give you some
clarity. My way of doing things would be to split the recommendations into building or cutting.
BUILDING:
When you are building, you are only going to need the lower end of the protein requirements:
1.6g - 2g per kg of body weight each day. Being in a calorie surplus alone is muscle sparing which
negates the importance of such high levels (above 2g) of protein. We only need so much protein to
maximise anabolism in a calorie surplus so, therefore, my recommendation is to go on the lower range.
For leaner individuals, under 25% body fat, go for the 2g per kg of body weight and for those higher in
body fat, go for the 1.6g-1.8g per kg range.
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Macronutrients Recommendations
FAT LOSS:
For fat loss phases, the calorie deficit leads to a more catabolic environment in the body. Catabolic in fat
hence fat loss, but also a more optimal environment in the body to lose muscle mass. The 2 best ways to
retain muscle mass in a deficit is eating sufficient protein daily combined with resistance training. If you
do both of these, you should maintain your muscle tissue very well.
My protein recommendations per day would be:
For those lower in body fat, 25% and under, go for the 2.0g-2.5g per kg of body
weight each day.
For individuals with body fat percentages being between 26%-35%, go for the
1.8g-2g per kg of body weight range.
If your body fat is above 36%, keep your protein intake around the 1.6g per kg
mark of body weight.
The reasons for the different levels of protein daily for those with differing body fat levels are simple - the
leaner you are, the harder it is to keep muscle mass hence needing higher protein levels. As body fat
creeps up, higher fat mass can actually aid in muscle sparring in a deficit, meaning the higher body fat
levels can protect against muscle loss despite being in a deficit.
Fats
Regardless of building or cutting, we still need an essential amount of fats each day. We aim for a
minimum of 0.8g per kg each day in most situations. The usual range of fat intake is 0.8g-1.2g per kg of
bodyweight but we can go above or below these if our goals need it!
When in fat loss phases, I usually like to set fats at 0.8kg per kg of body weight for a client so we can
utilize more carbohydrates with the remaining calories. Yes, it is okay to lower your fats to 0.7g per kg, or
even 0.6g per kg for short periods of time in a deficit, just not for a long time!
On the other hand, some people feel better on more fats, meaning we can go as high as 1.2g per kg of
fats. Even if you do prefer more fats, I still like to stay away from getting to really low carbs and keep
them moderate. In building phases though, can fats go above 1.2g per kg? Yes, of course! If you are
struggling to get calories in, often just an extra 10g of fat can be very easy to consume while also keeping
calories consistently in the amount you are striving for.
NOTE: My goal is to usually get carbs up as high as possible before excessively loading up fats in
a build.
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Macronutrients Recommendations
Carbs
Once the two essential macros are set (protein and fats), carbohydrates make up the remaining of your
available daily calories. Carbs are important as resistance training is primarily using carbohydrates as our
key fuel system for our training sessions, which therefore, aids performance levels in the gym!
Carbs are usually what is remaining after setting our other macros. For instance, if a client has a TDEE of
2500 and wants to achieve fat loss, she will do the following:
1
Take away her deficit amount (e.g. 20%) to find her calories. Her deficit calories are 2000.
2
She is on the leaner side and chooses to put her protein at 2g per kg of bodyweight. If her body
weight is 60kg, her protein will be (60 x 2) 120g daily.
3
Her fats are set to 0.8g per kg of body weight. This means her fats are (60 x 0.8) 48g per day.
4 The rest of her calories will make up her carbohydrates. We do this by calculating the calories we
have already set:
Protein is 120g per day
Fats is 48g per day
480 + 432 calories
5
(120 x 4) = 480 calories
(48 x 9) = 432 calories
= 912 calories
Now we want to subtract the 912 calories used so far from the daily calorie target of 2000, (2000
- 912) leaving 1088 calories. By dividing this by 4 we get our carbohydrate, (1088/4) meaning our
carbs are 272g per day.
Therefore the client who is on 2000 calories a day has a macro breakdown of:
Protein:
Fats:
Carbs:
120g per day
48g per day
272g per day
The Levels of Nutritional Importance
1
Adherence
4 Meal Timing
2
Calories
5
3
Macros
Supplements
4
If you have done one of my programs before, you will know and understand the levels of nutritional
5
importance
well but it’s still important to once again drive in the factors that truly matter when it comes to
nutrition.
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Macronutrients Recommendations
1. ADHERENCE:
This one is pretty simple - you need to be following the plan as I have given it to you and stay consistent
throughout! If your calorie target is 1700 calories, then you need to adhere to that and be compliant.
2. CALORIES:
We have discussed a lot about calories above but I want to push once more, calories are king. Simply,
if you are not hitting your calorie target, you will not get the body composition changes you are after.
When it comes to tracking, the most important variable by far to hit is calories! Hit your calories spot on
whether the goal is cutting, maintaining or building.
The more accurate you are consistently here, the more data you have to understand why you are or aren’t
getting results. When you are not getting the changes you are after, this is important data as it then leads
to being able to make more educational changes to your calories and macros. If you have no idea what
your calories are, then it’s going to be hard to make truly intelligent and data backed changes.
3: MACRONUTRIENTS:
Right after hitting your calories, the one macronutrient that you 100% need to ensure you are hitting is
your protein! Carbs and fats are able to move around but protein is key to either fueling your muscle
mass or maintaining it.
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Macronutrients Recommendations
4. MEAL TIMING:
Meal timing is a part of nutrition which is a bit all over the place but I do just want to cover some basic
points on meal timing:
1
Fasting is not better for fat loss than hitting the same amount of calories over 5-6 meals
through the day.
2
Frequent meals throughout the day does not lift up your metabolic rate.
Can you weight train in the morning fasted? You can, but if your goal is building muscle I do believe
having something to eat pre-workout would be ideal for performance. What we are seeing in recent
research is that it’s optimal to have 4-5 protein servings throughout the day, if your goal is to build and
retain muscle mass. Science has also shown recently in a study than greater muscle is lost when fasting.
Protein post-workout is always a good idea. Does it have to be within 20 minutes of your session? Not
necessarily, except if you have trained first thing in the morning with no pre-training breakfast. In this
case, yes, get some protein in as soon as you can. If you had a larger meal an hour or two before your
weights session, you can push back the post-workout meal by probably 1-2 hours but you’ll probably
want to make this meal your biggest protein intake of the day.
Carb timing is not imperative for your goals, although I still recommend that my clients have carbs prior to
training as I believe it drives performance. Your carb timing more comes down to your total calories each
day/week. Let it also be known that you are allowed to have carbs at night! Carbs at night is totally fine as
long as you’re hitting your daily calorie goals.
Some people will feel better eating more calories in the morning and less at night, and others will feel
better by saving their calories throughout the day to consume later at night when their hunger and
craving tend to come on. Be smart with your meal timing and make sure it’s specific to yourself.
5. SUPPLEMENTS:
Do you need supplements to reach your goals? No, absolutely not! A lot of the supplements we see
being sold in the health and fitness industry now are all about the money, sorry to say!
Supplements like BCAA’s are not necessary as long as you are reaching your protein intake, as this is
going to be giving your body all the Amino Acids you need to trigger protein synthesis.
Although supplements like creatine can be positive to add to your diet, the only ‘supplements’ that I really
like and recommend are whey protein and caffeine!
1
Whey Protein: I recommend whey protein to my clients to assist them in reaching their
protein goals. If you are a vegan, obviously go for a vegan protein but you get the idea.
2
Caffeine: I like to refer to caffeine as a supplement due to the obvious energy boost. I use it
and recommend that my clients use it as a pre-workout. Caffeine can come in many different
ways such as coffee, pre-workouts and energy drinks. I don’t recommend any over the other
but you do have to be sure that you are tracking any for of caffeine you are consuming.
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Macronutrients Recommendations
Whilst understanding the level of importance of all points above, what’s most important to understand is
for you to focus on the easiest tasks that will have the most bang-for-your-buck affect on your results.
From a training perspective, obviously getting to the gym is the key. It does not matter what I teach if you
don’t actually go! The same goes for nutrition; adherence is the key! If your goal is to lose body fat and
you need a deficit to lose weight, but every 2 weeks you binge for 3-4 days then you are not going to
achieve the results you are aiming for. Adherence is sticking to the plan and allowing your goals to come
into fruition.
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The Program Breakdown
‘Your Glute Guide’ includes a 12-week training program with four 3-week phases:
1
Phase 1:
Accumulation 1
- 4 x 15
2 Phase 2:
Intensification 1 - 4 x 10,8,6,6
3 Phase 3:
Accumulation 2 - 4 x 10 Agonist Supersets
4 Phase 4:
Intensification 2 - 5 x 5
5
The goals of this program are to:
Build glutes through high volume.
Train glutes through a variety of movements both of which challenge the glutes in both the
lengthened or shortened position.
Moderate hamstring volume through both hip extension and knee flexion movements.
Moderate quads training volume.
Focus on shoulders and back to further accentuate your physique’s shape through upper
body training.
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The Program Breakdown
Accumulation 1 - 4 x 15
The first training phase, being an accumulation phase, will focus on higher rep ranges and slightly shorter
rest periods. This training programming is about doing as many reps as you can to achieve greater blood
flow from higher time under tension and contractions. In accumulation phases, I like using more exercises
in total so that we can attack the lower body from a variety of angles.
If this is the first program of mine that you have done, or if you’ve had some time off in between
guidebooks, then there is a good chance that this will come as a bit of a shock to the system. You are
going to be doing a lot of lower body work over the 3 lower body days. The big thing here is to ease
your way into this program.
With all of the education included in ‘Your Glute Coach’, I want you to use week 1 as your learning (or
relearning) week as you are going to be moving away from your previous (possibly bad) technique and
going towards learning the optimal technique for a lot of exercises. This most likely will lead to DOMS as
I have discussed above. This is why I am really pushing the idea of easing yourself through week one and
not going to complete failure. Each week your technique will improve and with that will come greater
strength progression.
In this phase, our lower body days are focused on hip extension with a small amount of abduction work
at the end of the workouts. Our main focus is the hip extension movements, so if you are someone who is
strapped for time, drop the final exercise/s.
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The Program Breakdown
Intensification 1 - 4 x 10,8,6,6
Our second 3-week training phase will have a decrease in rep ranges and increased rest periods. This
should naturally lead to more weight lifted (greater intensity). The first 3- week phase (Accumulation 1)
was about really attacking you with volume and higher reps, which would have led to greater muscle
‘pump’. This phase is more focused on the progressove overload principles of lifting heavy with great
technique to ensure we are optimally loading the muscle fibres we want.
Technique tends to be exposed when rep ranges are lowered as people naturally want to throw as
much weight on the bar as possible. Please do not do that here. ‘Your Glute Coach’ is not a powerlifting
program, it’s a program about building muscle! This is why I like starting with the higher rep phases,
as it generally means more practice of the new, more optimal technique. Now, being 3 weeks into the
program, this optimal form should start to become more and more natural.
This phase will include a few new movements but nothing major. The tempos may change slightly but as
you will see over the course of the program, I tend to stick to the same movement patterns to ensure we
are still hitting our hip hinge, bridge and knee dominant exercise components.
BRIDGE:
Phase 1 - Kas Glute Bridge
Phase 2 - Hip Thrusts
In phase 2, for your main bridging exercise, I want you to focus on moving more load which is why we
transition from a smaller range of motion exercise, Kas Glute Bridge, to a full range of motion exercise, a
Constant Tension Hip Thrust.
HIP HINGE:
Phase 1 - Romanian Deadlift
Phase 2 - Deficit Deadlift
I really have loved programming a deficit (floating) deadlift for a lot of my client’s this year as it helps
teach you how to leg drive away from the floor. It’s just like a conventional deadlift but by standing on
the plate, it gives you more range of motion. Due to the elevation from standing on a plate, you are
forced to control the weight when lowering it back down which is keeping constant tension.
This may be a new movement for a lot of you so begin light! Add weight each set but ease yourself into
week one and PLEASE ensure you are warming up!
TIP: I would use about 60% of your normal deadlift weight for the same reps to begin.
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The Program Breakdown
KNEE DOMINANT:
Phase 1 - High Bar Squat
Phase 2 - Box Squat
A box squat can be a great variation to teach people how to achieve a more hip dominant High Bar
Squat. The box allows you to sit back more, keep your skins vertical and has a greater emphasis on hip
flexion over knee flexion. Your box should be at a height that you can still maintain hip control and not
have a butt wink.
TIP: Please watch the squat video and take note of Jenna during this exercise as she does not
rock back once she is sitting down! Your focus is to hit a depth that you don’t lose tightness.
Accumulation 2 - 4 x 10 Agonist Supersets
In phase 3, we move back to higher time under tension and more metabolic work through supersets and
also some tri-sets. This is the undulating part of this periodisation as we have gone from high rep, down
to lower reps and now back up to higher reps again. The idea is that we push a pathway to hypertrophy
hard for 3-week periods and then we move to another pathway.
This phase is about some serious blood flow! More metabolic work through agonist supersets (the
partnering of 2 exercises that use the same muscle group). What I like to do with glutes through agonist
supersets is to partner 2 exercises that hit opposite resistance profiles. This means that one exercise
will challenge the glutes in the shortened position and the other will challenge them in the lengthened
position. Not only do we get greater time under tension by partnering 2 exercises but we also hit the
glutes through the full resistance profile in the one superset. No gluteus maximus fibres will be left
untrained!
Now, before you come to me and say that you can’t superset in your gym, look at the program and
notice that I have really tried to put exercises together that use the same equipment or do not require
movement around a gym. For example, if you have a Hip Thrust and Straddle Lift superset, you can easily
set these up in the same area of the gym. The point is to try and be as resourceful as you can!
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The Program Breakdown
Intensification 2 - 5 x 5
Our final 3-week phase of ‘Your Glute Coach’ will undulate back down now to an intensification training
block to focus on low, hypertrophy leading reps (5 reps). I like 5 reps because it’s low enough to allow
you to lift some heavy weight but still high enough to stimulate hypertrophy.
This phase wont bring on as much lactic acid as the previous phase did but this does not mean that it is
less hypertrophy focused. This is all part of the undulating periodisation. My goal is to expose you to new
variables to really increase both your short term and long term potential to building muscles, particularly
building great glutes!
That’s it! Your 12-week training program that utilises a variety of methods to take your glutes to a new
level.
Use this 12-week program to learn the proper technique! For a lot of you, this is the start of your growth
and progression. Use what you learn from ‘Your Glute Coach’ in your next program and every other
program after that.
Take what you learn here and continue developing this knowledge long term!
It’s been a pleasure having you learn from me and use my methods. I hope you all enjoyed this
experience and most of all, learnt something from it. I can’t wait to see you building some great glutes!
Thank you!
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Cardio and Steps
Both cardio and steps are tools I use for clients aiming for fat loss. I use the word “tools” as neither are
essential to fat loss but are both great to help contribute to an energy deficit (calorie deficit). In ‘Your
Glute Coach’ you have two real options: build or cut.
Building
Cardio - None
Steps - 8,000 per day
If you are building then your goal is simple; optimise everything possible to build new muscle mass.
This means we need to be prioritising resistance training and calories consumed. Therefore, we want to
minimise daily calorie expenditure through cardio and steps, which is why there is no cardio if you are
building and your 8,000 steps per day are just for an overall health perspective.
If you are someone who is building and naturally moves more or does more steps (due to your job, for
example), bear in mind that you need to account for this when filling out the TDEE calculator. If you are
taking 10,000 or over a day, increase your activity to ‘Heavy Exercise’ instead of ‘Moderate’.
Fat Loss
For those using ‘Your Glute Coach’ for fat loss, you will be doing cardio and have higher steps. Getting
lean is still about resistance training and obviously nutrition but fat loss can be complemented by
increasing your daily movement as it increases your daily calorie expenditure.
In ‘Your Glute Coach’, I really want to focus on high quality training and performance, regardless of
being in a deficit or not. Although, being in a deficit does mean less calories pushed to recovery. This
program is tough and the last thing I want is to crush you with hours and hours of hard and intense
cardio as it will take away your ability to recover from the weight sessions.
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Cardio and Steps
CARDIO
What we want to achieve here is getting calorie expenditure from less demanding activity. What I suggest
is, rather than doing cardio through F45 classes or high rep work, I want you to focus on Low-Moderate
Intensity Steady State (LISS/MISS) cardio. I don’t want any HIIT or interval cardio work here as it is going to
be far too demanding on your body. I want your heart rate to be 70% of your max heart rate, which you
can calculate with this formula:
1
2
2
Subtract your age from 220 to find your max heart rate.
Example: If you are 30 years old, you would subtract 30 from 220 (220 - 30), which equals to
190. This means that 190bpm is your max heart rate.
To find 70% of that, grab a calculator and multiply your max heart rate by 0.7.
Example: If your max heart rate is 190bpm, you would multiply 190 by 0.7 (190 x 0.7), which
equals 133. Therefore, 70% of your max heart rate is 133bpm.
Now that you know your 70%, when you are doing cardio you just need to aim for that heart rate bpm and
don’t go over it.
Your cardio overview for the next 12 weeks is 2 sessions per week. Here is the breakdown of how I want
you to do this:
Phase 1 (Weeks 1-3): 2 x 25 minutes
Phase 2 (Weeks 4-6): 2 x 30 minutes
Phase 3 (Weeks 7-9): 2 x 35 minutes
Phase 4 (Weeks 10-12): 2 x 40 minutes
Note: Ideally, do your cardio on your 2 rest days. If you have to do it on training days, you must
do cardio AFTER your weights.
CARDIO
We want to be periodising our steps as well, just like we have with our cardio. As you diet, naturally your
body does everything it can to make fat loss harder as a defensive mechanism. This means your body will
naturally lower your Non-Exercise Activity Thermogenesis (NEAT) which therefore leads to expending less
calories. Tracking your steps can be a great artificial way of managing your NEAT levels. Over the course of
the 12 weeks your steps will rise to continue giving your body the same energy expenditure.
Here is your 12-week steps breakdown for fat loss:
Weeks 1-4: 2 x 25 minutes
Weeks 5-8: 2 x 30 minutes
Weeks 9-12: 2 x 35 minutes
That is it for cardio and steps! Nothing earth shattering because we don’t need it to be.
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13
‘Your Glute Guide’ Training
Program
PHASE 1
ACCUMULATION 1
Program - 4 x 15
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
MONDAY
LOWER 1
10,000
TUESDAY
UPPER 1
10,000
WEDNESDAY
LOWER 2
10,000
THURSDAY
REST
10,000
FRIDAY
UPPER 2
10,000
SATURDAY
LOWER 3
10,000
SUNDAY
REST
10,000
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YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
LOWER 1
A
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
Kas Glute Bridge
Last Set - Rest Pause x 1
week
SETS
REPS
REST
tempo
1
4
15
100
2010
2
4
15
100
2010
3
4
15
100
2010
b
SETS
REPS
REST
tempo
1
4
15 Each Leg
90
2010
2
4
15 Each Leg
90
2010
3
4
15 Each Leg
90
2010
SETS
REPS
REST
tempo
1
4
15
90
2010
2
4
15
90
2010
3
4
15
90
2010
Lying Leg Curl
SETS
REPS
REST
tempo
1
3
12
60
2010
2
3
12
60
2010
3
3
12
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 2
Set 3
Set 4
Leg Press - Feet High
week
SETS
REPS
REST
tempo
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
f
Set 3
Last Set - Rest Pause x 1
week
e
Set 2
450 Back Extensions - DB on Chest
week
d
Set 1
DB Back Foot Elevated Split Squat
week
c
PROGRAM - 4 x 15
DAY - MONDAY
Standing Straight Leg 300 Abductions - Banded
week
SETS
REPS
REST
tempo
1
3
15-20 Each Leg
45
2010
2
3
15-20 Each Leg
45
2010
3
15-20 Each Leg
45
2010
Set 1
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YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
UPPER 1
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 15
DAY - TUESDAY
DB Arnold Press
week
SETS
REPS
REST
tempo
1
4
15
30
2010
2
4
15
30
2010
3
4
15
30
2010
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
Set 1
Set 2
Set 3
Set 4
a2 DB Standing Lateral Raises
week
SETS
REPS
REST
tempo
1
4
15
90
2010
2
4
15
90
2010
3
4
15
90
2010
b
Pull Ups - Neutral (Banded if Needed)
week
SETS
REPS
REST
tempo
1
4
5-7
30
2010
2
4
5-7
30
2010
3
4
5-7
30
2010
c
Bent Over BB Row - Pronated
week
SETS
REPS
REST
tempo
1
4
15
90
2010
2
4
15
90
2010
3
4
15
90
2010
d
Face Pulls
week
SETS
REPS
REST
tempo
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
e1
Standing DB Bicep Curls
week
SETS
REPS
REST
tempo
1
3
15
15
2010
2
3
15
15
2010
3
15
15
2010
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YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
UPPER 1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 15
DAY - TUESDAY
e2 Lying DB Triceps Extensions
Set 1
Set 2
Set 3
Set 4
tempo
Set 1
Set 2
Set 3
Set 4
REST
tempo
Set 1
Set 2
Set 3
Set 4
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
week
SETS
REPS
REST
tempo
1
3
15
75
2010
2
3
15
75
2010
3
3
15
75
2010
week
SETS
REPS
REST
SETS
REPS
SETS
1
2
3
week
1
2
3
week
1
2
3
week
1
2
3
week
1
2
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YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
LOWER 2
A
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
BB Romanian Deadlift
week
SETS
REPS
REST
tempo
1
4
12
120
3010
2
4
12
120
3010
3
4
12
120
3010
b
SETS
REPS
REST
tempo
1
4
12 Each Leg
90
2010
2
4
12 Each Leg
90
2010
3
4
12 Each Leg
90
2010
SETS
REPS
REST
tempo
1
4
15 Each Leg
90
2010
2
4
15 Each Leg
90
2010
3
4
15 Each Leg
90
2010
Leg Extensions
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
15
75
2010
2
3
15
75
2010
3
3
15
75
2010
e1
Set 2
One Leg Hip Thrust - KB on Thigh
week
d
Set 1
DB Deficit Reverse Lunges - 1 x 20kg Plate to Stand On
week
c
PROGRAM - 4 x 15
DAY - Wednesday
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Set 2
Set 3
Set 4
Cable Kickbacks - Top Range Pulses
week
SETS
REPS
REST
tempo
1
3
15 Each Leg
15
2010
2
3
15 Each Leg
15
2010
3
3
15 Each Leg
15
2010
e2 Standing Straight Leg 90 Abductions - Banded
0
week
SETS
REPS
REST
tempo
1
3
15 Each Leg
75
1010
2
3
15 Each Leg
75
1010
3
15 Each Leg
75
1010
Set 1
80
YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
UPPER 2
A1
CLICK THE WORKOUTS BELOW TO
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PROGRAM - 4 x 15
DAY - Friday
Incline DB Press - Neutral
week
SETS
REPS
REST
tempo
1
4
15
30
2010
2
4
15
30
2010
3
4
15
30
2010
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
Set 1
Set 2
Set 3
Set 4
a2 Incline Prone DB Lateral Raises
week
SETS
REPS
REST
tempo
1
4
15
90
2010
2
4
15
90
2010
3
4
15
90
2010
b
Pull Ups - Supinated (Banded if Needed)
week
SETS
REPS
REST
tempo
1
4
5-7
30
2010
2
4
5-7
30
2010
3
4
5-7
30
2010
c
300 Prone DB Rows
week
SETS
REPS
REST
tempo
1
4
15
90
2010
2
4
15
90
2010
3
4
15
90
2010
d
Reverse Pec Deck
week
SETS
REPS
REST
tempo
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
e1
Cable Biceps Curls
week
SETS
REPS
REST
tempo
1
3
15
15
2010
2
3
15
15
2010
3
15
15
2010
81
YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
UPPER 2
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 15
DAY - Friday
e2 Straight Bar Cable Pushdowns
Set 1
Set 2
Set 3
Set 4
tempo
Set 1
Set 2
Set 3
Set 4
REST
tempo
Set 1
Set 2
Set 3
Set 4
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
week
SETS
REPS
REST
tempo
1
3
15
75
2010
2
3
15
75
2010
3
3
15
75
2010
week
SETS
REPS
REST
SETS
REPS
SETS
1
2
3
week
1
2
3
week
1
2
3
week
1
2
3
week
1
2
82
YOUR GLUTE COACH
PHASE 1 ACCUMULATION 1
LOWER 3
A
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
BB High Bar Squat
week
SETS
REPS
REST
tempo
1
4
12
120
3010
2
4
12
120
3010
3
4
12
120
3010
b
SETS
REPS
REST
tempo
1
4
15
100
2010
2
4
15
100
2010
3
4
15
100
2010
SETS
REPS
REST
tempo
1
3
10-12 Each Leg
75
3010
2
3
10-12 Each Leg
75
3010
3
3
10-12 Each Leg
75
3010
SETS
REPS
REST
tempo
1
4
12 Each Leg
75
3010
2
4
12 Each Leg
75
3010
3
4
12 Each Leg
75
3010
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 Press - Feet Low
week
SETS
REPS
REST
tempo
1
3
20
75
2010
2
3
20
75
2010
3
3
20
75
2010
F
Set 3
Single Lying Leg Curl
week
e
Set 2
Step Up - Box at 900
week
d
Set 1
Smith Machine Hip Thrust or BB Hip Thrust
week
c
PROGRAM - 4 x 15
DAY - Saturday
Machine or Seated Banded Abductions
week
SETS
REPS
REST
tempo
1
3
20
60
1010
2
3
20
60
1010
3
20
60
1010
83
YOUR GLUTE COACH
PHASE 2
Intensification 1
Program - 4 x 10,8,6,6
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
MONDAY
LOWER 1
10,000
TUESDAY
UPPER 1
10,000
WEDNESDAY
LOWER 2
10,000
THURSDAY
REST
10,000
FRIDAY
UPPER 2
10,000
SATURDAY
LOWER 3
10,000
SUNDAY
REST
10,000
84
YOUR GLUTE COACH
PHASE 2 Intensification 1
LOWER 1
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 X 10,8,6,6
DAY - Monday
BB Hip Thrusts - Constant Tension
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
100
2011
2
4
10,8,6,6
100
2011
3
4
10,8,6,6
100
2011
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
a2 DB Front Foot Elevated Split Squat
week
SETS
REPS
REST
tempo
1
4
10,8,6,6 Each Leg
100
2010
2
4
10,8,6,6 Each Leg
100
2010
3
4
10,8,6,6 Each Leg
100
2010
b
Lying Leg Curl
week
SETS
REPS
REST
tempo
1
4
6-8
120
3010
2
4
6-8
120
3010
3
4
6-8
120
3010
c
Leg Press - Feet High - Paused
Last Set - Drop Set x 1
week
SETS
REPS
REST
tempo
1
4
8-10
100
2210
2
4
8-10
100
2210
3
4
8-10
100
2210
d
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Cable Kickbacks
week
SETS
REPS
REST
tempo
1
2
15 Each Leg
45
1010
2
2
15 Each Leg
45
1010
3
2
15 Each Leg
45
1010
week
SETS
REPS
REST
tempo
1
2
85
YOUR GLUTE COACH
PHASE 2 Intensification 1
UPPER 1
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 X 10,8,6,6
DAY - Tuesday
BB Seated Overhead Press
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
75
2010
2
4
10,8,6,6
75
2010
3
4
10,8,6,6
75
2010
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
Set 1
Set 2
Set 3
Set 4
a2 Eccentric Focused Pull Ups - Neutral
week
SETS
REPS
REST
tempo
1
4
3-5
75
5010
2
4
3-5
75
5010
3
4
3-5
75
5010
b1
450 Prone Y Raises
week
SETS
REPS
REST
tempo
1
4
8
60
2011
2
4
8
60
2011
3
4
8
60
2011
B2 One Arm DB Rows
week
SETS
REPS
REST
tempo
1
4
8 Each Arm
60
2010
2
4
8 Each Arm
60
2010
3
4
8 Each Arm
60
2010
c
Rope Rear Delt Rows - Elbows at 450 from Torso
week
SETS
REPS
REST
tempo
1
3
10
60
2012
2
3
10
60
2012
3
3
10
60
2012
d1
450 Incline DB Curls
week
SETS
REPS
REST
tempo
1
3
8
45
3010
2
3
8
45
3010
3
8
45
3010
86
YOUR GLUTE COACH
PHASE 2 Intensification 1
UPPER 1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 X 10,8,6,6
DAY - Tuesday
d2 Lying BB Triceps Extensions
Set 1
Set 2
Set 3
Set 4
tempo
Set 1
Set 2
Set 3
Set 4
REST
tempo
Set 1
Set 2
Set 3
Set 4
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
week
SETS
REPS
REST
tempo
1
3
8
45
3010
2
3
8
45
3010
3
3
8
45
3010
week
SETS
REPS
REST
SETS
REPS
SETS
1
2
3
week
1
2
3
week
1
2
3
week
1
2
3
week
1
2
87
YOUR GLUTE COACH
PHASE 2 Intensification 1
LOWER 2
A
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
BB Deficit Deadlift - 1 x 20kg Plate to Stand On
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
150
2210
2
4
10,8,6,6
150
2210
3
4
10,8,6,6
150
2210
b1
PROGRAM - 4 X 10,8,6,6
DAY - Wednesday
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
Set 1
Set 2
Set 3
Set 4
DB Deficit Reverse Lunges - 1 x 20kg Plate to Stand On
week
SETS
REPS
REST
tempo
1
4
8 Each Leg
90
2010
2
4
8 Each Leg
90
2010
3
4
8 Each Leg
90
2010
b2 BB B-Stance Hip Thrust
week
SETS
REPS
REST
tempo
1
4
8 Each Leg
90
2010
2
4
8 Each Leg
90
2010
3
4
8 Each Leg
90
2010
c
Leg Extensions - 1 & 1/4 Reps
week
SETS
REPS
REST
tempo
1
3
8-10
90
2010
2
3
8-10
90
2010
3
3
8-10
90
2010
d
Cable Straight Leg 300 Abductions
week
SETS
REPS
REST
tempo
1
3
15 Each Leg
60
2010
2
3
15 Each Leg
60
2010
3
3
15 Each Leg
60
2010
week
SETS
REPS
REST
tempo
1
2
88
YOUR GLUTE COACH
PHASE 2 Intensification 1
UPPER 2
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 X 10,8,6,6
DAY - Friday
DB Shoulder Press - Pronated
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
75
2010
2
4
10,8,6,6
75
2010
3
4
10,8,6,6
75
2010
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
Set 1
Set 2
Set 3
Set 4
a2 Eccentric Focused Pull Ups - Supinated
week
SETS
REPS
REST
tempo
1
4
3-5
75
5010
2
4
3-5
75
5010
3
4
3-5
75
5010
b1
650 Prone DB Lateral Raises
week
SETS
REPS
REST
tempo
1
4
10
60
2011
2
4
10
60
2011
3
4
10
60
2011
b2 Seated Row - Neutral
week
SETS
REPS
REST
tempo
1
4
8
60
2010
2
4
8
60
2010
3
4
8
60
2010
c1
BB Biceps Curls
week
SETS
REPS
REST
tempo
1
3
8
45
3010
2
3
8
45
3010
3
3
8
45
3010
c2 Seated Overhead Tricep Extensions
week
SETS
REPS
REST
tempo
1
3
15
45
3010
2
3
15
45
3010
3
15
45
3010
89
YOUR GLUTE COACH
PHASE 2 Intensification 1
LOWER 3
A
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
BB Box Squat
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
150
2210
2
4
10,8,6,6
150
2210
3
4
10,8,6,6
150
2210
b
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
Set 1
Set 2
Set 3
Set 4
BB Hip Thrusts - Dead Stops
week
SETS
REPS
REST
tempo
1
4
10,8,6,6
120
1111
2
4
10,8,6,6
120
1111
3
4
10,8,6,6
120
1111
c1
PROGRAM - 4 X 10,8,6,6
DAY - Saturday
Straddle Lift
week
SETS
REPS
REST
tempo
1
4
6-8
75
3010
2
4
6-8
75
3010
3
4
6-8
75
3010
c2 DB Bulgarian Split Squat
week
SETS
REPS
REST
tempo
1
4
6-8 Each Leg
75
2110
2
4
6-8 Each Leg
75
2110
3
4
6-8 Each Leg
75
2110
d
Banded Donkey Kickbacks
week
SETS
REPS
REST
tempo
1
3
20 Each Leg
45
2010
2
3
20 Each Leg
45
2010
3
3
20 Each Leg
45
2010
week
SETS
REPS
REST
tempo
1
2
90
YOUR GLUTE COACH
PHASE 3
ACCUMULATION 2
Program
4 x 10 Agonist Supersets
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
MONDAY
LOWER 1
10,000
TUESDAY
UPPER 1
10,000
WEDNESDAY
LOWER 2
10,000
THURSDAY
REST
10,000
FRIDAY
UPPER 2
10,000
SATURDAY
LOWER 3
10,000
SUNDAY
REST
10,000
91
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
LOWER 1
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
BB Hip Thrust - 1 & 1/4 Reps
week
SETS
REPS
REST
tempo
1
4
10
30
2010
2
4
10
30
2010
3
4
10
30
2010
a2
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
Set 3
Set 4
Straddle Lift
week
SETS
REPS
REST
tempo
1
4
10
120
2210
2
4
10
120
2210
3
4
10
120
2210
b1
PROGRAM - 4 x 10 Agonist Supersets
DAY - MONDAY
BB Good Morning
week
SETS
REPS
REST
tempo
1
4
10
30
2210
2
4
10
30
2210
3
4
10
30
2210
b2 Lying Leg Curl
week
SETS
REPS
REST
tempo
1
4
10
120
3010
2
4
10
120
3010
3
4
10
120
3010
c
Leg Extensions
week
SETS
REPS
REST
tempo
1
4
20
75
2010
2
4
20
75
2010
3
4
20
75
2010
d
Lying Straight Leg Extra Range Abductions - Lay on Bench
week
SETS
REPS
REST
tempo
1
3
15-20 Each Side
45
1010
2
3
15-20 Each Side
45
1010
3
15-20 Each Side
45
1010
Set 1
Set 2
92
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
UPPER 1
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
650 DB Press - Neutral
PROGRAM - 4 x 10 Agonist Supersets
DAY - TUESDAY
Last Set - Rest Pause x 1
week
SETS
REPS
REST
tempo
1
4
10
10
2110
2
4
10
10
2110
3
4
10
10
2110
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
Set 1
Set 2
Set 3
Set 4
a2 65 DB Y Raises
0
week
SETS
REPS
REST
tempo
1
4
10
10
2110
2
4
10
10
2110
3
4
10
10
2110
A3 30 Prone DB Rows - Elbows at Neutral
0
week
SETS
REPS
REST
tempo
1
4
10
120
2110
2
4
10
120
2110
3
4
10
120
2110
b1
Lat Pulldown - Mid Pronated
week
SETS
REPS
REST
tempo
1
4
10
10
2010
2
4
10
10
2010
3
4
10
10
2010
b2 Straight Arm Rope Pulldown
week
SETS
REPS
REST
tempo
1
4
12
120
2010
2
4
12
120
2010
3
4
12
120
2010
c1
Standing DB Hammer Curls
week
SETS
REPS
REST
tempo
1
3
12
10
2010
2
3
12
10
2010
3
12
10
2010
93
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
UPPER 1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 10 Agonist Supersets
DAY - TUESDAY
c2 Decline DB Triceps Extensions
Set 1
Set 2
Set 3
Set 4
tempo
Set 1
Set 2
Set 3
Set 4
REST
tempo
Set 1
Set 2
Set 3
Set 4
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
week
SETS
REPS
REST
tempo
1
3
12
60
2010
2
3
12
60
2010
3
3
12
60
2010
week
SETS
REPS
REST
SETS
REPS
SETS
1
2
3
week
1
2
3
week
1
2
3
week
1
2
3
week
1
2
94
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
LOWER 2
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 10 Agonist Supersets
DAY - Wednesday
A1 BB Romanian Deadlift
week
SETS
REPS
REST
tempo
1
4
10
30
2210
2
4
10
30
2210
3
4
10
30
2210
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
Set 1
Set 2
Set 3
Set 4
a2 Kas Glute Bridge
week
SETS
REPS
REST
tempo
1
4
12
120
2010
2
4
12
120
2010
3
4
12
120
2010
b1
DB Back Foot Elevated Split Squat
week
SETS
REPS
REST
tempo
1
4
10 Each Leg
30
2110
2
4
10 Each Leg
30
2110
3
4
10 Each Leg
30
2110
b2 Goblet Squat - Heels Elevated
week
SETS
REPS
REST
tempo
1
4
8-10
120
2010
2
4
8-10
120
2010
3
4
8-10
120
2010
c1
Cable Kickbacks - Top Range Pulses
week
SETS
REPS
REST
tempo
1
3
15 Each Leg
30
2010
2
3
15 Each Leg
30
2010
3
3
15 Each Leg
30
2010
c2 Seated Banded Abductions
week
SETS
REPS
REST
tempo
1
3
20
60
1010
2
3
20
60
1010
3
20
60
1010
95
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
UPPER 2
A1
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO EXERCISE PLAYLIST
PROGRAM - 4 x 10 Agonist Supersets
DAY - Friday
Standing BB Overhead Press - Don’t Lock Out at Top
week
SETS
REPS
REST
tempo
1
4
10
10
2210
2
4
10
10
2210
3
4
10
10
2210
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
Set 1
Set 2
Set 3
Set 4
a2 Standing DB Lateral Raises
week
SETS
REPS
REST
tempo
1
4
12
45
2010
2
4
12
45
2010
3
4
12
45
2010
b
Face Pulls - 1 & 1/4 Reps
week
SETS
REPS
REST
tempo
1
4
12
75
2010
2
4
12
75
2010
3
4
12
75
2010
c
Lat Pulldown - Mid Supinated
week
SETS
REPS
REST
tempo
1
4
10
60
2010
2
4
10
60
2010
3
4
10
60
2010
d
Seated Row - Neutral
week
SETS
REPS
REST
tempo
1
4
12
60
2010
2
4
12
60
2010
3
4
12
60
2010
e1
Cable Bicep Curls
week
SETS
REPS
REST
tempo
1
3
12
10
2010
2
3
12
10
2010
3
12
10
2010
96
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
UPPER 2
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PROGRAM - 4 x 10 Agonist Supersets
DAY - Friday
e2 Tricep Rope Pushdowns
Set 1
Set 2
Set 3
Set 4
tempo
Set 1
Set 2
Set 3
Set 4
REST
tempo
Set 1
Set 2
Set 3
Set 4
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
week
SETS
REPS
REST
tempo
1
3
12
60
2010
2
3
12
60
2010
3
3
12
60
2010
week
SETS
REPS
REST
SETS
REPS
SETS
1
2
3
week
1
2
3
week
1
2
3
week
1
2
3
week
1
2
97
YOUR GLUTE COACH
PHASE 3 ACCUMULATION 2
LOWER 3
A
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PROGRAM - 4 x 10 Agonist Supersets
DAY - Saturday
BB High Bar Squat - 1 & 1/4 Reps at Bottom
week
SETS
REPS
REST
tempo
1
4
10
150
3010
2
4
10
150
3010
3
4
10
150
3010
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
Set 1
Set 2
Set 3
Set 4
b1 One Leg Hip Thrusts - Landmine
week
SETS
REPS
REST
tempo
1
4
10 Each Leg
30
2010
2
4
10 Each Leg
30
2010
3
4
10 Each Leg
30
2010
b2 DB Romanian Deadlift
week
SETS
REPS
REST
tempo
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
c
High Box Step Ups
week
SETS
REPS
REST
tempo
1
3
12 Each Leg
90
3010
2
3
12 Each Leg
90
3010
3
3
12 Each Leg
90
3010
d
Lying Leg Curl - 1 & 1/4 Rep at Bottom
week
SETS
REPS
REST
tempo
1
3
10
75
3010
2
3
10
75
3010
3
3
10
75
3010
e
Straight Leg 300 Abductions - Banded
week
SETS
REPS
REST
tempo
1
2
15 Each Leg
15
1010
2
2
15 Each Leg
15
1010
2
15 Each Leg
15
1010
98
YOUR GLUTE COACH
PHASE 4
Intensification 2
Program - 5 x 5
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DAY
WORKOUT
STEPS
MONDAY
LOWER 1
10,000
TUESDAY
UPPER 1
10,000
WEDNESDAY
LOWER 2
10,000
THURSDAY
REST
10,000
FRIDAY
UPPER 2
10,000
SATURDAY
LOWER 3
10,000
SUNDAY
REST
10,000
99
YOUR GLUTE COACH
PHASE 4 Intensification 2
LOWER 1
a
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BB Hip Thrust - Dead Stops
week
SETS
REPS
REST
tempo
1
5
5
120
1111
2
5
5
120
1111
3
5
5
120
1111
b1
SETS
REPS
REST
tempo
1
4
6 Each Leg
90
3010
2
4
6 Each Leg
90
3010
3
4
6 Each Leg
90
3010
b2 Lying Leg Curl
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Last Set - Rest Pause x 1
week
SETS
REPS
REST
tempo
1
4
6
90
4010
2
4
6
90
4010
3
4
6
90
4010
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
Straddle Lift
week
SETS
REPS
REST
tempo
1
3
8
120
3110
2
3
8
120
3110
3
3
8
120
3110
d
Set 1
BB Front Foot Elevated Split Squat
week
c
PROGRAM - 5 x 5
DAY - Monday
Cable Straight Leg 300 Abductions
week
SETS
REPS
REST
tempo
1
2
15 Each Leg
60
2010
2
2
15 Each Leg
60
2010
3
2
15 Each Leg
60
2010
week
SETS
REPS
REST
tempo
1
2
100
YOUR GLUTE COACH
PHASE 4 Intensification 2
UPPER 1
A1
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PROGRAM - 5 x 5
DAY - Tuesday
Seated BB Overhead Press
week
SETS
REPS
REST
tempo
1
5
5
90
3010
2
5
5
90
3010
3
5
5
90
3010
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
Set 1
Set 2
Set 3
Set 4
a2 Pull Ups - Supinated (Banded if Needed)
week
SETS
REPS
REST
tempo
1
5
3-5
90
3010
2
5
3-5
90
3010
3
5
3-5
90
3010
b1
Flat DB Press
week
SETS
REPS
REST
tempo
1
4
8
75
2010
2
4
8
75
2010
3
4
8
75
2010
B2 Bent Over BB Row
week
SETS
REPS
REST
tempo
1
4
8
75
2010
2
4
8
75
2010
3
4
8
75
2010
c
Rope Rear Delt Rows - Elbows at 450
week
SETS
REPS
REST
tempo
1
3
8
60
2012
2
3
8
60
2012
3
3
8
60
2012
week
SETS
REPS
REST
tempo
1
2
101
YOUR GLUTE COACH
PHASE 4 Intensification 2
LOWER 2
A
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BB Deficit Deadlift - 1 x 20kg Plate to Stand On
week
SETS
REPS
REST
tempo
1
5
5
180
3110
2
5
5
180
3110
3
5
5
180
3110
b
Smith Machine or BB Kas Glute Bridge
week
SETS
REPS
REST
tempo
1
4
8
120
2012
2
4
8
120
2012
3
4
8
120
2012
c
Set 1
Set 2
Set 3
Set 4
Last Set - Drop Set x 1
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 Middle - Paused
week
SETS
REPS
REST
tempo
1
4
8
120
2210
2
4
8
120
2210
3
4
8
120
2210
d1
PROGRAM - 5 x 5
DAY - Wednesday
DB Walking 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
d2 Standing Straight Leg 90 Abductions - Banded Around Knee
0
week
SETS
REPS
REST
tempo
1
2
15-20 Each Leg
30
2010
2
2
15-20 Each Leg
30
2010
3
2
15-20 Each Leg
30
2010
week
SETS
REPS
REST
tempo
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
1
2
102
YOUR GLUTE COACH
PHASE 4 Intensification 2
UPPER 2
A1
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PROGRAM - 5 x 5
DAY - Friday
DB Shoulder Press - Neutral - 1 & 1/4 Reps
week
SETS
REPS
REST
tempo
1
5
5
90
2010
2
5
5
90
2010
3
5
5
90
2010
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
Set 1
Set 2
Set 3
Set 4
a2 Pull Ups - Neutral (Banded if Needed)
week
SETS
REPS
REST
tempo
1
5
3-5
90
3010
2
5
3-5
90
3010
3
5
3-5
90
3010
b1
Leaning One Arm DB Lateral Raises
week
SETS
REPS
REST
tempo
1
4
8 Each Arm
75
2010
2
4
8 Each Arm
75
2010
3
4
8 Each Arm
75
2010
b2 One Arm Rows - Dead Stops
week
SETS
REPS
REST
tempo
1
4
8 Each Arm
75
2210
2
4
8 Each Arm
75
2210
3
4
8 Each Arm
75
2210
c
Face Pull
week
SETS
REPS
REST
tempo
1
3
8
60
2012
2
3
8
60
2012
3
3
8
60
2012
week
SETS
REPS
REST
tempo
1
2
103
YOUR GLUTE COACH
PHASE 4 Intensification 2
LOWER 3
A
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BB High Bar Squat - Paused
week
SETS
REPS
REST
tempo
1
5
5
150
2210
2
5
5
150
2210
3
5
5
150
2210
b
SETS
REPS
REST
tempo
1
4
6 Each Leg
100
2010
2
4
6 Each Leg
100
2010
3
4
6 Each Leg
100
2010
SETS
REPS
REST
tempo
1
3
6
120
3010
2
3
6
120
3010
3
3
6
120
3010
Set 2
Set 3
Set 4
Set 2
Set 3
Set 4
Last Set - Drop Set x 1
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 2
Set 3
Set 4
One Leg Hip Thrust - KB
week
SETS
REPS
REST
tempo
1
3
8 Each Side
90
2011
2
3
8 Each Side
90
2011
3
3
8 Each Side
90
2011
e1
Set 1
Lying Leg Curl - 1 & 1/4 Reps (1/4 Rep at Bottom)
week
d
Set 1
DB Deficit Reverse Lunges - 2 x 20kg Plates for Deficit
week
c
PROGRAM - 5 x 5
DAY - Saturday
Banded Donkey Kickbacks
week
SETS
REPS
REST
tempo
1
2
20 Each Leg
10
1010
2
2
20 Each Leg
10
1010
3
2
20 Each Leg
10
1010
e2 Standing Straight Leg 30 Abductions - Banded
0
week
SETS
REPS
REST
tempo
1
2
20 Each Leg
60
1010
2
2
20 Each Leg
60
1010
2
20 each leg
Set 1
104
YOUR GLUTE COACH
14
FURTHER READING
When you finish ‘Your Glute Coach’, depending on whether you chose to cut or build during this
program, these are the programs that I recommend you do next:
If you chose Fat Loss:
The Art of Reverse Dieting is your plan after the
plan ends. It is a 16-week program designed for
you to customise your own nutritional program
and follow to set you free from dieting. You
cannot live in a calorie deficit; it is not the way
the human body is intended to be. I want you
to experience health, I want you to experience
happiness, once you achieve your ultimate body
from your transformation, I want to teach you how
to keep it, appreciate it and build upon it so that
you are always progressing to be the best!
If you chose Build:
Continue with your build or start your cut with
Building the Bikini Body 1, 2 and 3. The Building the
Bikini Body series includes 3 12-week guidebooks
of training and nutritional programming
assistance. Achieve your best body in 9 months
for your health, for the stage, for a photoshoot
or just to feel and look good! It’s time to totally
transform your body, strength and life!
105
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Disclaimer:
The content of this e-book is to serve as a general overview of matters of interest and is not intended to
be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation
of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own
research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or
damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You
accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas,
concepts and opinions within the content of this e-book.
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