The 12-Week Glute Growth System is a structured, glute-focused training programme designed to help you build lower-body strength and muscle while continuing to train your full body.

Your download includes two separate files:

A beginner-friendly PDF guide explaining the principles behind the programme, including progressive overload, reps in reserve, exercise technique, warm-ups, rest periods, substitutions, recovery, deloads, nutrition and progress tracking.

An interactive Excel workbook containing the full 12-week programme, all 60 workouts, workout logging, progression prompts, exercise explanations, substitutions, dashboards and progress trackers.

The programme follows a five-day training split:

Three lower-body sessions
Two upper-body sessions
Four to six exercises per workout
One to two compound lifts per session
A consistent 6–10 rep range throughout

The lower-body sessions train the glutes, quads, hamstrings and calves using a balanced combination of compound and isolation exercises. The upper-body sessions ensure the programme supports a strong, balanced physique rather than neglecting the rest of your training.

Progression is managed using a simple double-progression system. You will aim to increase your reps within the 6–10 range before adding weight, using the programmed RIR targets to manage effort and recovery. Training volume remains consistent during the main build weeks, with scheduled lower-volume deloads in Weeks 6 and 12.

The programme is suitable for beginners who want clear guidance and more experienced gym-goers who want a structured, trackable glute-focused plan. Exercise substitutions are included to account for equipment availability, comfort and individual preferences.

Results will vary depending on your training experience, consistency, nutrition, recovery and individual circumstances. The programme cannot guarantee a specific increase in muscle size, strength or change in body composition.

Please note: This is a digital product containing a PDF guide and Excel workbook. All sales are final.

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12 Week Glute Growth Program

12 Week Glute Growth Program