12-Week Glute Growth Workout Plan

Welcome to your 12 week glute plan!
This plan uses a 5-day workout split.
The exact days of each workout don't matter, as long as you have at least 1 day of rest between each
"lower body" day.
If you are unable to train 5 days per week, you can eliminate 1 of the upper body workouts to bring it down to 4 days per week.
After you complete the 12 weeks, we recommend joining one of our Built With Science programs for more science-based workouts to continue challenging you and getting you results.
Shoutout to glutes training expert Bret Contreras for his help with developing this glutes program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Thrust (Barbell)

Squat (Paused)

Glute Kickback (Cable)

Hip Abduction (Band)

Lower Body 1

Incline Bench Press (Dumbbell)

Chin-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Upper Body 1

Reverse Lunge (Barbell)

Romanian Deadlift (Dumbbell)

Side Lying Hip Raise

Lower Body 2

Bench Press (Close Grip)

Lat Pulldown

Standing Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Cable)

Upper Body 2

Sumo Deadlift (Barbell)

Step-Up (Weighted)

Single Leg Hip Thrust

Lateral Banded Walk

Lower Body 3

Squat (Barbell)

Hyperextension

Bench Press (Barbell)

Rear Delt Row

Hip Thrust (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Hip Abductor (Machine)

Overhead Press (Barbell)

Pull-Up (Weighted)

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Single Leg Press

Glute Bridge (Barbell)

Reverse Lunge (Dumbbell)

Deadlift (Barbell)

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