GLUTE
PLAN
A 12-week glute programme you can follow at home with minimal equipment.
A clear programme with a clear goal.
A 12-week glute programme you can follow at home with minimal equipment.
Home focused
Exercises chosen specifically for home training.
Minimal equipment
Bands, dumbbells or household loading options.
Progressive
Make movements harder as you get stronger.
Flexible
Train without travelling to a gym.
Know exactly what you're doing.
| Day | Session |
|---|---|
| Monday | Home Glutes A • Strength |
| Thursday | Home Glutes B • Single-Leg + Shape |
| Saturday | Home Glutes C • Volume + Burn |
Your home. Your programme.
Use bands, dumbbells, a loaded backpack and stable furniture to progressively challenge your lower body.
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 HOME GLUTE PLAN
Build stronger glutes. From home. 🍑
No gym? No problem.
The SCULPT 12-Week Home Glute Plan is a complete 12-week training programme designed to help you build stronger, more developed glutes from home using minimal equipment.
Whether you're new to training or simply prefer working out at home, we've taken the guesswork out of your routine. You'll know exactly what to train, when to train and how to progress throughout the full 12 weeks.
WHAT'S INCLUDED
✓ COMPLETE 12-WEEK TRAINING PROGRAMME
A structured programme that progressively develops throughout the 12 weeks.
✓ 3 GLUTE-FOCUSED WORKOUTS PER WEEK
Three different sessions targeting your glutes through strength, single-leg work, volume and isolation exercises.
✓ MINIMAL EQUIPMENT REQUIRED
Designed around equipment you can easily use at home, including resistance bands, dumbbells, a loaded backpack and a stable chair, sofa or bench.
✓ PROGRESSIVE TRAINING SYSTEM
Learn how to continue progressing even without access to heavy gym equipment by increasing resistance, reps, range of motion, tempo and exercise difficulty.
✓ EXERCISE SETS & REPS
Every workout clearly shows exactly what exercises to perform and how many sets and reps to complete.
✓ NUTRITION GUIDANCE
Simple guidance covering protein, balanced meals and nutrition to support your training.
✓ 7-DAY MEAL INSPIRATION
Monday-Sunday meal ideas to make planning your week easier.
✓ WEEKLY SHOPPING LIST
A straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.
✓ PROGRESS TRACKING
Track your workouts, resistance and progress throughout the 12 weeks.
YOUR WEEK
Your programme consists of 3 focused glute sessions per week:
MONDAY — HOME GLUTES A: STRENGTH
Weighted hip thrusts, Romanian deadlifts, Bulgarian split squats, glute bridges and abductions.
THURSDAY — HOME GLUTES B: SINGLE-LEG + SHAPE
Reverse lunges, single-leg hip thrusts, step-ups, kickbacks and lateral walks.
SATURDAY — HOME GLUTES C: VOLUME + BURN
Squats, frog pumps, lunges, B-stance Romanian deadlifts and abduction work.
The remaining days give you time for recovery, walking, upper-body training or other activities you enjoy.
NO GYM. SAME GOAL.
You don't need a room full of machines to progressively challenge your glutes.
As you become stronger, the programme shows you how to progress using heavier dumbbells or backpacks, stronger resistance bands, additional reps, slower repetitions, pauses and more challenging exercise variations.
The goal is simple: keep giving your muscles a reason to adapt.
WHO IS THIS PLAN FOR?
The Home Glute Plan is ideal if you:
• Want to focus on building and strengthening your glutes
• Prefer training from home
• Don't have access to a gym
• Want a structured routine rather than making up workouts each week
• Have minimal equipment available
• Want clear guidance for progressing over 12 weeks
• Want nutrition and meal guidance alongside your training
EQUIPMENT
We recommend having:
• Resistance mini band
• Long resistance band
• One or two dumbbells
• Stable sofa, bench or chair
Don't have dumbbells? A securely loaded backpack can also be used for many exercises.
THE 12-WEEK JOURNEY
WEEKS 1-4 — BUILD YOUR BASE
Learn the movements, perfect your technique and establish your routine.
WEEKS 5-8 — BUILD
Increase resistance, repetitions or exercise difficulty as your strength improves.
WEEKS 9-11 — PROGRESS
Challenge yourself further while maintaining controlled technique.
WEEK 12 — RESET & REVIEW
Reduce training volume slightly and review how your strength, performance and consistency have developed.
STRONG GLUTES. HAPPIER YOU.
You don't need to wait until you have the perfect gym, perfect equipment or perfect routine.
Your home is enough to start.
12 weeks. 3 workouts per week. One clear plan.
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.
Same Goals. Anywhere.
A 12-week glute programme you can follow at home with minimal equipment.