Muscle groups:
3 comprehensive training programs with a glutes priority
Workouts per week:
3-4
Difficulty level (1-5):
3-4
Workout duration:
60-80 minutes
Programs in the Bundle:
GLUTE CODE 1 – 4 workouts:
- LOWER BODY 1
- UPPER BODY
- LOWER BODY 2
- FBW
GLUTE CODE 2 – 4 workouts:
- LOWER BODY 1
- UPPER BODY
- LOWER BODY 2
- FBW
GLUTE CODE 3 – 4 workouts:
- LOWER BODY 1
- UPPER BODY
- LOWER BODY 2
- FBW
What you get:
- 3 eBooks — here you will find your training plan, along with a detailed explanation of the program’s principles, progression guidelines, factors influencing hypertrophy, and answers to the most frequently asked questions
- 3 training programs, each including:
- 4 strength training sessions:
- LOWER BODY 1
- UPPER BODY
- LOWER BODY 2
- FBW
- 4 strength training sessions:
-
- training log — a professional spreadsheet where you can track your weights, reps, and monitor your strength progress
-
programmed progression path — every session comes with clearly defined tasks; the plan tells you exactly when to increase weights, reps, or sets
-
progress chart — special formulas in the spreadsheet automatically calculate your total training volume; the chart allows you to visually track your strength development, so you know you’re building new muscle mass
-
instructional videos — a short version for a quick exercise refresher and a detailed tutorial with in-depth commentary, technical details, and all possible exercise modifications
-
alternative exercises — for situations where you don’t have access to a specific machine or prefer to swap an exercise while maintaining the same movement pattern
- home exercise alternatives – if you want to follow the program at home
-
“MEASUREMENTS” tab — become your own coach: track your body weight and measurements, upload progress photos, log calorie intake on training and non-training days, set your strength and cardio sessions
-
printable version — for those who prefer using a paper copy of the plan
Description:
The GLUTE CODE 1 + 2 + 3 Bundle includes 3 comprehensive training programs designed to build the glutes. You will train this muscle group through all planes, movement patterns, and rep ranges.
Twice per week, you will perform a heavy LOWER BODY workout based on the most effective exercises within the four fundamental movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, and ABDUCTION/ROTATION.
During UPPER BODY workouts, you will train your back, shoulders, triceps, and core – all equally important for building a balanced bikini fitness-type physique.
In the FBW (Full Body Workout) session, you will complete a comprehensive full-body workout focused on the most physique-relevant muscle groups.
From now on, your strength and physique progress will no longer be a matter of chance, but the result of intentional and structured work with a well-designed training plan.
Required equipment:
- Free weights — dumbbells, barbells, weight plates
- Gym equipment* — cable machines, leg curl machine, abduction machine, Smith machine, ab wheel, pull-up bar
*The plan also includes alternative exercise suggestions that don’t require machines
Other training programs:
Programs for men:
FBW FOR MEN
MEN’S CODE – CHEST & BACK
Get another promo bundle:
GLUTE CODE FBW 1 + 2 + 3 + 45′
GLUTE CODE 1 + 2 + 3 + 4 + 5 + 6
FBW FOR MEN + selected GLUTE CODE plan
MEN’S CODE – CHEST & BACK + selected GLUTE CODE plan
