Muscle groups:
Bundle of 2, 3, or 4 comprehensive FBW training programs with glute priority
Workouts per week:
3-4
Difficulty level (1-5):
3-5
Workout duration:
GLUTE CODE FBW 1, FBW 2 and FBW 3 – 60-90 minutes
GLUTE CODE FBW 45′ – up to 45 minutes
Programs in the Bundle:
GLUTE CODE FBW 1 – 5 workouts:
- FBW 1 – GLUTES FOCUS
- FBW 2 – UPPER BODY FOCUS
- FBW 3 – GLUTES FOCUS
- FBW 4 – UPPER BODY FOCUS
- ISOLATIONS + ABS
- *extra QUAD EXERCISES (optional)
GLUTE CODE FBW 2 – 5 workouts:
- FBW 1 – GLUTES FOCUS
- FBW 2 – UPPER BODY FOCUS
- FBW 3 – GLUTES FOCUS
- FBW 4 – UPPER BODY FOCUS
- *FBW 45′
- *extra QUAD EXERCISES (optional)
GLUTE CODE FBW 3 – 4 workouts:
- FBW 1
- FBW 2
- FBW 3
- *FBW 45′
- *extra QUAD EXERCISES (optional)
GLUTE CODE FBW 45′ – 4 workouts:
- FBW 1
- FBW 2
- FBW 3
- FBW 4
What you get:
- 2, 3 or 4 eBooks — 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
- GLUTE CODE FBW 1 + GLUTE CODE FBW 2 + GLUTE CODE FBW 3 + GLUTE CODE FBW 45′
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- training log — a professional spreadsheet where you can track your weights, reps, and monitor your strength progress
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programmed progression path — every session comes with clearly defined tasks; the plan tells you exactly when to increase weights, reps, or sets
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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
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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
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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
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“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
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printable version — for those who prefer using a paper copy of the plan
Description:
GLUTE CODE FBW 1 is a comprehensive Full Body Workout program designed to shape your entire physique. You’ll train both lower and upper body muscle groups, while supersets combining upper and lower body exercises help you maximize your time in the gym.
Twice per week, during challenging FBW Glutes Focus sessions, you’ll perform the most effective glute exercises across the 4 key movement patterns: Thrust/Bridge, Hinge, Squat/Lunge, Abduction/Rotation. Upper body training is stimulated more moderately.
During FBW Upper Body Focus sessions, you’ll train your back, shoulders, triceps, and core. Upper body development is equally important for creating balanced Bikini Fitness proportions. Lower body volume is limited to 1–2 exercises to avoid excessive fatigue between Glutes Focus workouts.
This program also includes an additional lighter Isolations + ABS workout featuring 3 glute isolation exercises and 3 ab exercises. It can be used when you don’t have time for a full session but still want to maintain hypertrophy stimulus for the glutes.
Inside the eBook, I also suggest training splits depending on whether you train 3 or 4 times per week, and whether your priority is lower body & glutes, upper body, or balanced full-body development. You’ll also find optional quadriceps exercises you can add to the base plan.
GLUTE CODE FBW 2 is another comprehensive Full Body Workout program focused on shaping your entire physique. You’ll train both lower and upper body muscle groups while using time-efficient supersets.
Twice weekly, during FBW Glutes Focus sessions, you’ll perform top glute-building exercises across the 4 essential movement patterns: Thrust/Bridge, Hinge, Squat/Lunge, Abduction/Rotation. Upper body work is slightly lighter.
During FBW Upper Body Focus sessions, you’ll develop your back, shoulders, triceps, and core – essential for proportional Bikini Fitness aesthetics. Lower body volume remains controlled to avoid excessive fatigue between glute sessions.
This program also includes a short FBW 45’ emergency workout for days when you only have 45 minutes to train.
You’ll also receive optional quadriceps exercises and guidance on how to organize your training based on 3 or 4 weekly sessions and your personal physique priorities.
GLUTE CODE FBW 3 is a comprehensive Full Body Workout program focused on shaping your entire physique with a special emphasis on glutes. You’ll train using the most effective compound movement patterns to build strength, athleticism, and aesthetics.
Every workout includes: 2 compound glute-focused exercises targeting the glute max and 1 isolation exercise for the glute medius. Across the week, you’ll cover all 4 essential glute movement patterns: Thrust/Bridge, Hinge, Squat/Lunge, Abduction/Rotation.
After lower body work, you’ll train your upper body. Your strength goals include pull-ups and push-ups. If you’re not ready yet, the plan includes progressions suitable for every level.
This program helps you build strong, sculpted back, shoulders, arms, and abs – equally important for symmetry and proportion.
It also includes a short FBW 45’ session for busy days when you need to maintain momentum with the essential minimum dose of training.
GLUTE CODE FBW 45’ is a comprehensive Full Body Workout plan designed to shape your entire physique in just 45 minutes per session.
Every workout targets the key muscle groups for aesthetics: legs, glutes, back, shoulders, triceps, and core. Supersets between different body parts allow you to train efficiently and make the most of your time.
This is the perfect program for beginners or anyone with a busy schedule. It also works exceptionally well as a deload phase between more demanding GLUTE CODE programs.
Inside the eBook, I also suggest training splits depending on whether you train 3 or 4 times per week.
From now on, your strength and physique progress will no longer be random, but the result of intentional, structured work with a proven plan.
Required equipment:
- Free weights — dumbbells, barbells, weight plates
- Gym equipment* — cable machines, leg curl machine, abduction machine, Smith machine, ab wheel, pull-up bar
*The plan also includes alternative exercise suggestions that don’t require machines
Other training programs:
Programs for men:
FBW FOR MEN
MEN’S CODE – CHEST & BACK
