glutes.
Grow glutes
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Women's
Glutes first. Four days of upper and lower body, both lower days built around your glutes, with a home swap for every move.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Hip thrust3 × 6–10 · rest 2 min
- Leg press3 × 10–12 · rest 2 min
- Romanian deadlift3 × 6–10 · rest 2 min
Red set: go until you can't do another rep.
What you eat
2,250 caloriesa day
Breakfast
- Greek yoghurt, 0% fat250 g
- Oats50 g
- Blueberries100 g
- Peanut butter40 g
What you need
- A gym, or a few weights at home
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
Can I do it at home?
Yes. Every move has a home swap.
Is there a men's edition?
Not yet. Glutes is women's only for now.
How is it different from build?
Build trains the whole body for size. Glutes puts both lower days into glutes and legs, and keeps the upper days shorter.