Muscle groups:
comprehensive full-body training program with glute emphasis
Workouts per week:
3-4
Difficulty level (1-5):
2-4
Workout duration:
45 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
- 4 strength training sessions:
- FBW 1
- FBW 2
- FBW 3
- FBW 4
- 4 strength training sessions:
-
- 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 45′ is a comprehensive full-body training program (Full Body Workout) designed to shape the entire physique. You will work on both lower and upper body muscle groups.
In each session, you will engage all key physique-related muscle groups: legs, glutes, back, shoulders, triceps, and core. Supersets targeting different muscle groups will help you make the most efficient use of your time. The entire workout can be completed in approximately 45 minutes.
This program is ideal for individuals with limited time for training. FBW 45′ also works very well as a deload phase between GLUTE CODE programs.
In the eBook, you will find suggested training splits depending on how often you want to train (3 or 4 times per week).
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:
- Free weights — dumbbells, barbells, weight plates
- Gym equipment* — cable machines, leg curl machine, abduction machine, Smith machine, ab wheel
*The plan also includes alternative exercise suggestions that don’t require machines
Other FBW training programs:
Other training programs:
Programs for men:
FBW FOR MEN
MEN’S CODE – CHEST & BACK
Get it in a promotional bundle:
