Muscle groups:
glutes + legs
Duration:
~60–70 min
Difficulty (1-5):
3-4
Description:
GLUTE CODE offers comprehensive training programs focused on glute development. Each plan targets the glutes across all planes of motion, movement patterns, and rep ranges. The program is delivered in a structured spreadsheet, where you can log the number of reps performed and the weight used. Preconfigured formulas automatically calculate your total training volume, while line charts visualize your progress week by week. A planned progression path guides you on which training variable to adjust each week—whether it’s weight, reps, or sets—ensuring your muscles are continually challenged through progressive overload. Your strength and physique gains aren’t left to chance—they’re the result of intentional, targeted work with a clear plan.
You’ll also receive an eBook that introduces the core principles of hypertrophy training.
What you get:
Trial LOWER BODY workout day from the GLUTE CODE program
- 🎥 Instructional videos with in-depth technique breakdowns
- 🔁 Alternative exercise suggestions for modifications or equipment differences
- 📊 Excel-based training log with built-in formulas that calculate total training volume (tonnage)
- 📈 Progress charts that track your development across the training weeks
- 📝 In the full version of the plan:
- A dedicated tracking tab for body measurements and weight
- Space to insert your own progress photos
- Sections to log daily calories, number of strength workouts and cardio sessions
- 📚 eBook excerpts covering:
- Detailed overview of the program’s structure
- Principles of progressive overload
- Key factors that drive hypertrophy
- FAQs answered in depth
Required equipment:
- Free weights – dumbbells, barbells, weight plates
- Gym machines* – abduction machine, Smith machine
*If any of the listed machines are not available, the plan includes alternative exercise suggestions
