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.

Big Glutes Save Lives

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Plank

Side Plank

Russian Twist (Dumbbell)

Hip Thrust (Barbell)

Hack Squat

Lunge (Dumbbell)

Back Extension

Chest Press (Machine)

Squat (Barbell)

Leg Press

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

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