Name: GLUTE CODE FBW 1 Training Program
SKU: 13149
Availability: InStock

Muscle groups:

comprehensive full-body training program with glute emphasis

Workouts per week:

3-4

Difficulty level (1-5):

4-5

Workout duration:

4 main FBW 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
- 5 strength training sessions that you can configure according to your goals:
  - FBW 1 – GLUTES FOCUS
  - FBW 2 – UPPER BODY FOCUS
  - FBW 3 – GLUTES FOCUS
  - FBW 4 – UPPER BODY FOCUS
  - ISOLATIONS + ABS
  - *extra QUADRICEPS EXERCISES (optional)
- 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 FBW 1 is a comprehensive full-body training program (FBW – Full Body Workout) designed to shape the entire physique. You will train both lower and upper body muscle groups. Supersets combining upper- and lower-body exercises will help you make the most efficient use of your training time.

Twice per week, during the heavy FBW – GLUTES FOCUS sessions, you will perform the most effective glute exercises across the four fundamental movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, and ABDUCTION/ROTATION. The upper body will receive a lighter stimulus during these workouts.

During FBW – UPPER BODY FOCUS sessions, you will train your back, deltoids, triceps, and core. Upper-body development is equally important for building a balanced bikini fitness–type physique. For the lower body, you will perform only 1 or 2 exercises in order to avoid excessive fatigue between GLUTES FOCUS sessions.

This program also includes an additional, lighter workout: ISOLATIONS + ABS, where you will perform 3 glute isolation exercises and 3 core exercises. You can use this session as a backup option when you do not have enough time or the opportunity to complete a full FBW workout but still want to maintain hypertrophy stimulus for the glutes.

In the eBook, you will find suggested training splits depending on how often you want to train (3 or 4 times per week) and which muscle groups are your priority — primarily the lower body and glutes, the upper body, or balanced full-body development.

Additionally, the program includes suggested quadriceps exercises that you can optionally add to the base plan.

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: