Name: GLUTE CODE 5 Training Program
SKU: 13141
Availability: InStock

Muscle groups:

comprehensive full-body training program with glute emphasis

Workouts per week:

4-5

Difficulty level (1-5):

4-5

Workout duration:

5 main workouts (60–90 minutes each)

1 additional session: ISOLATIONS + ABS (up to 40 minutes)

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 A
  - UPPER BODY – BACK FOCUS
  - LOWER BODY B
  - UPPER BODY – DELTS FOCUS
  - LOWER BODY C (next training week)
  - ISOLATIONS + 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 5 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 an additional, lighter session: ISOLATIONS + CORE, where you will perform three lighter glute isolation exercises and two challenging core exercises. In the eBook, you will find suggested training splits depending on how often you want to train (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: