Muscle groups:
comprehensive full-body training with glute emphasis
Workouts per week:
3/4
Difficulty level (1-5):
3-5
Workout duration:
4 workouts, 70–90 minutes each
What you get:
- training plan
- 4 strength training sessions per week:
- LOWER BODY 1
- UPPER BODY
- LOWER BODY 2
- FBW
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training log — a professional spreadsheet where you can track your weights, reps, and monitor your strength progress
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programmed progression path — every session comes with clearly defined tasks; the plan tells you exactly when to increase weights, reps, or sets
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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
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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
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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
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“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
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printable version — for those who prefer using a paper copy of the plan
- 4 strength training sessions per week:
- eBook — contains a detailed breakdown of the training plan principles, progression rules, factors influencing hypertrophy, and answers to frequently asked questions
Description:
GLUTE CODE 1 is a comprehensive training plan designed to build strong, well-shaped glutes. You will target this muscle group across all planes of motion, movement patterns, and rep ranges.
Twice a week, you will complete a heavy LOWER BODY session based on the most effective exercises covering 4 fundamental movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, and ABDUCTION/ROTATION.
During the UPPER BODY sessions, you will work on your back, shoulders, triceps, and core — all essential for achieving a proportional, bikini-fitness-inspired physique.
During the FBW (Full Body Workout) session, you will perform just 1 compound lower body exercise along with 2 lighter isolation exercises for the glutes. Additionally, this session includes work for your upper body and core, ensuring full-body stimulation. This structure allows your lower body to recover properly before the next heavy LOWER BODY session, while still keeping your entire physique engaged.
From now on, your strength and physique progress won’t be left to chance — they will be the result of a structured, intentional training approach.
Required equipment:
- Free weights — dumbbells, barbells, weight plates
- Gym equipment* — cable machines, leg curl machine, abduction machine, Smith machine
*The plan also includes alternative exercise suggestions that don’t require machines
Next training programs:
Other training programs:
