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!

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

12 Week Ultimate Glutes Guide

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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

Romanian Deadlift (Dumbbell)

Glute Bridge (Barbell)

Dumbbell Squat Forward Lean

Leg Curl

Glute Kickback (Cable)

Glutes (Medium/ Light)

Lat Pulldown

Lateral Raise (Dumbbell)

Chest Support Cable Rows

Back Extension

Rear Delt Fly (Cable)

Cable Crunch

Upper body (Medium/ Light)

Rest

Hip Thrust (Barbell)

Glute Focused Back Extension

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Hip Abductor (Machine)

Glutes (Medium)

KAS Glute Bridge

Leg Press (45 Degrees)

Reverse Lunge (Barbell)

Step-Up (Weighted)

Glutes (Light)

Sumo Squat

V-Grip Pulldown

60 Degree Incline Neutral Press

Bent Over Row (Barbell)

Face Pull

Reverse Plank

Upper Body (Medium/Light)

Sumo Deadlift (Barbell)

Glutes (Medium/Heavy)

Dumbbell B Stance Hip Thrust

Romanian Deadlift (Barbell)

Straight Arm Pulldown

Arnold Press

Lateral Raise (Cable)

I, Y, T (IYT) Raise

Upper Body (Medium/ Light)

Glutes (Medium/ Heavy)

Single Leg Hip Thrust

Squat (Barbell)

Walking Lunge (Dumbbell)

Glutes (Heavy)

Chin-Up (Assisted)

Overhead Press (Dumbbell)

Seated Front Raise

Single Arm Row (Dumbbell)

Upper Body (Medium/ Heavy)

Glutes (Medium/Heavy) 

Hip Thrust (Dumbbell)

Squat (Paused)

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