The Glutes Build

A 6-day glute-focused strength program combining compound barbell work, targeted posterior chain training, and progressive overload. Designed for advanced female athletes training for long-term muscle growth and functional strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Hip Thrust (Machine)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Glute Kickback (Cable)

Frog Pump (Weighted)

Glutes & Legs A

- Chest Flys (Low to High)
- Incline walk on treadmill

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Treadmill

 Chest, Triceps & Shoulders

Cable Crunch

Decline Sit Up (Weighted)

Pallof Press

Cardio + Abs

Deadlift (Barbell)

Split Squat Front Foot Elevated (Smith Machine)

Back Extension (Weighted)

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Glutes & Legs B

Pull-Up (Bodyweight)

Barbell Row

Straight Arm Pulldown

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Back, Biceps & Shoulders

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