The Glute Guide

Thank you for taking the time to visit our page, you are likely here because you are interested in changing your physique, but more specifically your glutes. The following workout and nutrition content is the process I use to help my clients achieve stage ready glutes. The first step in achieving the glutes you want is to make sure your training is optimized to increase glute hypertrophy (muscle growth).

What are the glutes?

Glute training mistakes

Squats and deadlifts not heavy enough glute bridge. Not lifting heavy enough. and focusing on on too much easy exercise.

Glute extensions on the stair climber

Thigh machine







The Glute Workout

If you are maintaining your weight on low calories, we recommend to weight train at least 3-4x/week to improve your metabolism and increase your potential to lose weight in the future.

  1. Warm up for 5-10 minutes.
  2. Make sure to perform at least 1-2 warm up sets prior to the hard set.
  3. Perform at least 3-4 hard sets of each exercise. Discontinue the exercise if there is any sharp or abnormal pain.
  4. Cool down with a slow walk or a low intensity exercise.

3 Day Workout 1 (Monday/Wed/Fri OR Tues/Thurs/Sat)

3 Day Workout 2 (Monday/Wed/Fri OR Tues/Thurs/Sat)

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