Name: GLUTE CODE 3 Training Program
SKU: 13128
Availability: InStock

Muscle groups:

comprehensive full-body training program 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:

eBook — 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
training plan
- 4 strength training sessions per week:
  - LOWER BODY 1
  - UPPER BODY
  - LOWER BODY 2
  - FBW
- 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:

GLUTE CODE 3 is a comprehensive training program focused on building strength, with the glutes as the primary priority. You will train them across 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 4 fundamental movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, and ABDUCTION/ROTATION. In some exercises you will work in lower rep ranges of 5–7 repetitions to build strength, which you will later use to handle heavier loads in hypertrophy ranges. After completing the main strength work, you will finish the session with several lighter exercises performed in higher rep ranges.

During UPPER BODY workouts, you will train your back, shoulders, triceps, and core — all equally important for developing a balanced bikini fitness–type physique. You will also learn how to perform pull-ups and push-ups — something that is probably a hidden goal for many women who train, right? 🙂

In the FBW (full body workout) session, you will perform 3 lower-body exercises, 3 upper-body exercises, and 1 core exercise.

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: