Name: GLUTE CODE 4 Training Program
SKU: 13132
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
- 6 strength training sessions that you can configure according to your goals:
  - LOWER BODY 1
  - UPPER BODY – BACK FOCUS
  - LOWER BODY 2
  - UPPER BODY – DELTS FOCUS
  - GLUTES + BACK + ABS
  - GLUTES + DELTS + ABS
- 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 4 is a comprehensive training program designed to shape the entire physique. You will work on both lower and upper body muscle groups.

Twice per week you will perform a heavy LOWER BODY workout based on the most effective glute exercises within the four fundamental movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, and ABDUCTION/ROTATION.

During UPPER BODY – BACK FOCUS workouts, you will primarily train the back muscles — the latissimus dorsi and trapezius — while also working on the shoulders, triceps, and core. The UPPER BODY – DELTS FOCUS session focuses mainly on the deltoids — the anterior, lateral, and posterior heads — while secondarily stimulating the back, triceps, and core. Upper body development is equally important for achieving a balanced bikini fitness–type physique.

This program also includes two alternative sessions: GLUTES + BACK and GLUTES + DELTS. In the eBook, you will find suggested training splits depending on how often you want to train (3, 4, or 5 times per week) and which muscle groups are your priority.

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: