Program Description
Are you a woman who wants to join the gym but doesn’t know what to do? Or has recently joined but is having trouble figuring out the ideal program? This 10-week workout program, originally designed for my girlfriend, is perfect for anyone looking to improve their overall fitness and specifically target glute development. Suitable for beginner to novice gym-goers, it only requires 60 minutes per session and utilizes full-gym equipment. The plan spans three days a week, focusing on upper and lower body with a strong emphasis on back and glute muscles. Progression: Each week alternates between adding 2 reps per set and increasing weights by 5-10%, ensuring a balanced progression of strength and endurance over 10 weeks. Progress only if your form is on point. This will help you in the long run. Alternative exercises: Swap exercises freely as long as the replacement exercise still hits the muscle of the original one. Hope my girlfriend will continue going to the gym after this program.
Program Overview
- LevelNovice, Beginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJul 13, 2025 08:02
- Last EditedJul 14, 2025 03:00
Summary
Transform your physique with "Big Glutes Save Lives," a dynamic 10-week program designed to sculpt and strengthen your glutes while enhancing overall body strength. Committing just three days a week, you'll engage in a variety of targeted exercises, including hip thrusts and hack squats, using a full gym setup to maximize your gains. Each session is crafted to challenge your muscles, ensuring you build power and endurance effectively. Get ready to elevate your training and unlock your potential!
