Glute Zero to Hero: Progressive Home Strength 1

Foundations & Growth (Weeks 1-16)
This opening 16-week block lays the bedrock for the entire 52-week journey. Workouts begin at 15 minutes and climb gradually to 23, teaching flawless movement patterns, activating the glutes in every rep, and building the consistency habit. By Week 16 you will master core lifts, log workouts confidently, and graduate to low-intermediate status with a visible jump in work capacity and baseline muscle mass.

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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

Week 13

Week 14

Week 15

Week 16

Arm Circle

Side Leg Swings

Hip Circles

Glute Bridge (Bodyweight)

Goblet Squat

Romanian Deadlift (Dumbbell)

Glute Bridge (Dumbbell)

Dumbbell Chest Press/Floor Press

Bent Over Row (Dumbbell)

Workout A

Reverse Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Workout B

Workout C

Hip Thrust (Dumbbell)

Incline Chest Press (Dumbbell)

Sumo Squat

Overhead Press (Dumbbell)

Lateral Lunge (Weighted)

Sumo Romanian Deadlift (Dumbbell)

Split Squat (Dumbbell)

Wide Grip Row (Dumbbell)

Single Leg Hip Thrust

Walking Lunge (Dumbbell)

Arnold Press

Chest Supported Row (Dumbbell)

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Goblet Curtsy Lunge (Dumbbell)

Side Plank

Step-Up (Weighted)

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