{"product_id":"digital-product","title":"12 Week Home - Glute Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK HOME GLUTE PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBuild stronger glutes. From home. 🍑\u003c\/p\u003e\n\u003cp\u003eNo gym? No problem.\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003cp\u003eWhether 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.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK TRAINING PROGRAMME\u003cbr\u003eA structured programme that progressively develops throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e✓ 3 GLUTE-FOCUSED WORKOUTS PER WEEK\u003cbr\u003eThree different sessions targeting your glutes through strength, single-leg work, volume and isolation exercises.\u003c\/p\u003e\n\u003cp\u003e✓ MINIMAL EQUIPMENT REQUIRED\u003cbr\u003eDesigned around equipment you can easily use at home, including resistance bands, dumbbells, a loaded backpack and a stable chair, sofa or bench.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESSIVE TRAINING SYSTEM\u003cbr\u003eLearn how to continue progressing even without access to heavy gym equipment by increasing resistance, reps, range of motion, tempo and exercise difficulty.\u003c\/p\u003e\n\u003cp\u003e✓ EXERCISE SETS \u0026amp; REPS\u003cbr\u003eEvery workout clearly shows exactly what exercises to perform and how many sets and reps to complete.\u003c\/p\u003e\n\u003cp\u003e✓ NUTRITION GUIDANCE\u003cbr\u003eSimple guidance covering protein, balanced meals and nutrition to support your training.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your week easier.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your workouts, resistance and progress throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eYour programme consists of 3 focused glute sessions per week:\u003c\/p\u003e\n\u003cp\u003eMONDAY — HOME GLUTES A: STRENGTH\u003cbr\u003eWeighted hip thrusts, Romanian deadlifts, Bulgarian split squats, glute bridges and abductions.\u003c\/p\u003e\n\u003cp\u003eTHURSDAY — HOME GLUTES B: SINGLE-LEG + SHAPE\u003cbr\u003eReverse lunges, single-leg hip thrusts, step-ups, kickbacks and lateral walks.\u003c\/p\u003e\n\u003cp\u003eSATURDAY — HOME GLUTES C: VOLUME + BURN\u003cbr\u003eSquats, frog pumps, lunges, B-stance Romanian deadlifts and abduction work.\u003c\/p\u003e\n\u003cp\u003eThe remaining days give you time for recovery, walking, upper-body training or other activities you enjoy.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eNO GYM. SAME GOAL.\u003c\/p\u003e\n\u003cp\u003eYou don't need a room full of machines to progressively challenge your glutes.\u003c\/p\u003e\n\u003cp\u003eAs 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.\u003c\/p\u003e\n\u003cp\u003eThe goal is simple: keep giving your muscles a reason to adapt.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eThe Home Glute Plan is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to focus on building and strengthening your glutes\u003cbr\u003e• Prefer training from home\u003cbr\u003e• Don't have access to a gym\u003cbr\u003e• Want a structured routine rather than making up workouts each week\u003cbr\u003e• Have minimal equipment available\u003cbr\u003e• Want clear guidance for progressing over 12 weeks\u003cbr\u003e• Want nutrition and meal guidance alongside your training\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eEQUIPMENT\u003c\/p\u003e\n\u003cp\u003eWe recommend having:\u003c\/p\u003e\n\u003cp\u003e• Resistance mini band\u003cbr\u003e• Long resistance band\u003cbr\u003e• One or two dumbbells\u003cbr\u003e• Stable sofa, bench or chair\u003c\/p\u003e\n\u003cp\u003eDon't have dumbbells? A securely loaded backpack can also be used for many exercises.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — BUILD YOUR BASE\u003cbr\u003eLearn the movements, perfect your technique and establish your routine.\u003c\/p\u003e\n\u003cp\u003eWEEKS 5-8 — BUILD\u003cbr\u003eIncrease resistance, repetitions or exercise difficulty as your strength improves.\u003c\/p\u003e\n\u003cp\u003eWEEKS 9-11 — PROGRESS\u003cbr\u003eChallenge yourself further while maintaining controlled technique.\u003c\/p\u003e\n\u003cp\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003cbr\u003eReduce training volume slightly and review how your strength, performance and consistency have developed.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eSTRONG GLUTES. HAPPIER YOU.\u003c\/p\u003e\n\u003cp\u003eYou don't need to wait until you have the perfect gym, perfect equipment or perfect routine.\u003c\/p\u003e\n\u003cp\u003eYour home is enough to start.\u003c\/p\u003e\n\u003cp\u003e12 weeks. 3 workouts per week. One clear plan.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. 🍑\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58771099386188,"sku":"HOME-12-WEEK-GLUTE","price":13.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/5CA6A0E8-1C71-488B-8BEA-4DE1857CD485.png?v=1789168645","url":"https:\/\/sculptplans.com\/products\/digital-product","provider":"SCULPT","version":"1.0","type":"link"}