Program Description
Ultimate glute guide - 12 weeks GainsbyBrains The macrocycle consists of 4 different mesocycles of 3 weeks each. The micro cycle contains 4 workouts per week: 3 glutes sessions, and 1 upper body session. It is up to the individual to assess how this program works for their body, and they can decide to either do 2 or 3 glute workouts - depending on recoverability. The upper body workout is optional too and is there for individuals who prefer a more balanced approach to training. Daily undulating periodization is applied, where we also cycle through mesocycles where we accumulate volume and intensify the program. DAY 1, 2. Rest. Day 3. Rest. Day 4. Rest
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 08, 2025 04:48
- Last EditedAug 14, 2025 05:14
Summary
Transform your glutes with the **12 Week Ultimate Glutes Guide**, a comprehensive program designed for serious lifters looking to sculpt and strengthen their lower body. Over the course of 12 weeks, you'll engage in five targeted workouts each week, featuring a mix of dumbbell, barbell, and machine exercises like Romanian Deadlifts, Hip Thrusts, and Glute Bridges. Each session is carefully structured to progressively challenge your muscles, ensuring you build strength and definition while maintaining proper form. Get ready to unleash your potential and achieve the glutes you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Glutes
27.1%
Hamstrings
18.9%
Quadriceps
11.9%
Lower Back
7.5%
Abs
6.4%
Middle Delts
4.6%
Lats
4.3%
Upper Back
4.3%
Front Delts
3.7%
Abductors
3.3%
Rear Delts
2.9%
Adductors
2.7%
Biceps
1.3%
Triceps
1.2%
