GLUTE
PLAN
A focused 12-week gym programme built around progressive glute training.
A clear programme with a clear goal.
A focused 12-week gym programme built around progressive glute training.
Glute focused
Every lower-body session has a clear glute-building purpose.
Gym progression
Progress weight, reps and control across the plan.
Three sessions
Focused training with recovery between sessions.
Simple structure
Open the plan and know exactly what to do.
Know exactly what you're doing.
| Day | Session |
|---|---|
| Monday | Glutes A • Strength |
| Wednesday | Glutes B • Shape + Single-Leg |
| Saturday | Glutes C • Volume + Pump |
Made for the gym.
A structured glute programme using the equipment available in a commercial gym.
Everything mapped out for the 12 weeks.
Roadmap
A structured 12-week progression.
Workouts
Exercises, sets, reps and guidance.
Nutrition
Simple food and protein guidance.
Tracking
Track consistency and performance.
Complete plan details
12-WEEK GYM GLUTE PLAN
Build stronger, more developed glutes with a plan that tells you exactly what to do in the gym. 🍑
The SCULPT 12-Week Gym Glute Plan is a complete gym-based training programme designed with one main focus — helping you progressively build and strengthen your glutes.
No more walking into the gym wondering what exercises to do. Your workouts, sets, reps and progression are mapped out across the full 12 weeks, giving you a clear routine to follow from start to finish.
WHAT'S INCLUDED
✓ COMPLETE 12-WEEK GYM PROGRAMME
A structured training plan that progresses with you throughout the 12 weeks.
✓ 3 GLUTE-FOCUSED WORKOUTS PER WEEK
Three different weekly sessions combining strength, single-leg training, volume and isolation work.
✓ EXERCISE SETS & REPS
Every workout clearly shows which exercises to complete, along with your sets and rep ranges.
✓ PROGRESSIVE TRAINING SYSTEM
Clear guidance on how to gradually increase weight, reps and training difficulty as you become stronger.
✓ GLUTE-FOCUSED EXERCISE SELECTION
A combination of hip thrusts, Romanian deadlifts, split squats, lunges, leg press, kickbacks, abductions and more.
✓ NUTRITION GUIDANCE
Simple nutrition guidance to help support your training, recovery and goals.
✓ 7-DAY MEAL INSPIRATION
Monday-Sunday meal ideas to make planning your food easier.
✓ WEEKLY SHOPPING LIST
A simple shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.
✓ PROGRESS TRACKING
Track your workouts, weights and progress throughout the programme.
YOUR WEEK
Your programme consists of 3 focused glute sessions per week:
GLUTES A — STRENGTH
Built around heavier compound movements to develop strength and progressively challenge your glutes.
Includes:
• Barbell Hip Thrusts
• Romanian Deadlifts
• Bulgarian Split Squats
• Glute-Biased Back Extensions
• Cable Abductions
GLUTES B — SHAPE + SINGLE-LEG
A combination of unilateral and glute-focused exercises designed to train each side individually and add additional weekly volume.
Includes:
• Smith Machine Reverse Lunges
• Glute-Biased Leg Press
• Single-Leg Romanian Deadlifts
• Cable Kickbacks
• Hip Abduction Machine
GLUTES C — VOLUME + PUMP
Your third weekly glute session adds further training volume using a combination of compound and isolation exercises.
Includes:
• Hip Thrusts / Glute Bridges
• Goblet Squats or Hack Squats
• Walking Lunges
• Leg Curls
• Hip Abductions
PROGRESS THROUGH THE 12 WEEKS
The goal isn't to repeat the exact same workout for 12 weeks without progressing.
As you become stronger, you'll work towards gradually increasing your:
• Weight
• Repetitions
• Exercise control
• Range of motion
• Overall training performance
Small improvements over time add up.
WHO IS THIS PLAN FOR?
The Gym Glute Plan is ideal if you:
• Want to build and strengthen your glutes
• Train at a gym
• Want more structure in your workouts
• Don't know which glute exercises to combine
• Want to stop changing your routine every week
• Want clear sets, reps and progression guidance
• Want nutrition and meal guidance alongside your training
• Are ready to commit to a structured 12-week programme
THE 12-WEEK JOURNEY
WEEKS 1-4 — BUILD YOUR BASE
Learn the exercises, establish good technique and become comfortable with your working weights.
WEEKS 5-8 — BUILD
Begin progressing your exercises by increasing weight, repetitions or overall performance.
WEEKS 9-11 — PROGRESS
Continue challenging yourself while maintaining controlled technique and good exercise execution.
WEEK 12 — RESET & REVIEW
Reduce your training volume slightly and look back at how your strength, performance and consistency have developed since week one.
STRONGER GLUTES. HAPPIER YOU.
You don't need a new workout every week.
You need a good programme, consistency and progression.
12 weeks.
3 glute-focused workouts per week.
One clear goal.
Start your SCULPT journey today. 🍑
IMPORTANT INFORMATION
This programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results vary. If you're pregnant, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a new exercise or nutrition programme.
Stronger Glutes. Happier You.
A focused 12-week gym programme built around progressive glute training.