- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout45 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Dumbbells, Other
- Target Gender Female
- Workout PDF Download Workout
Getting in a solid training session can be hard. Making time to go to the gym five or six days a week can be very difficult for many people. There are jobs, family, and other commitments that have to be considered.
Even if you can get in three workouts a week, there are some areas that you want to focus on more than others. For most women, the glutes are one of those muscle groups. Fortunately, this 3-day program allows the ladies reading this to train the entire body effectively. It also offers ample opportunity to maximize the potential of those glutes.
Prioritization of the Glutes
What makes these workouts so effective for this area is that you will be focusing on them at the beginning of each session. Training them first in these workouts allows you to focus on them when your motivation is highest and you have the most energy to commit. The exercises that are included will help you make the glutes look better and be stronger. Hard to beat that combination, right?
Keys to This Program
The workouts below will offer rest periods. The glute-focused movements will have an option to rest a little longer if needed. If you stick to these rest periods, you should be able to complete all three workouts in one hour each.
There are no machine movements included in this program making it extremely versatile. No matter where you work out, whether that’s at home or at the gym, you’ll be able to complete this program with little to no modifications depending on your equipment.
Take at least 24 hours in between each workout to recover properly. Training with full-body workouts isn’t the same as a traditional “bro-split.” Since the entire body is being challenged, more recovery time would be beneficial.
The two accessory workouts included are short by design. They should be performed on a day that you do cardio only or an off day if you feel you need them. If you decide the full-body workouts are enough, then don’t worry about completing the accessory work. Focus on recovery instead.
One workout is a high rep challenge while the other is a superset. If you like one more than the other, do it twice. If you want to alternate each session, you can do that too. Make the workouts yours so you can maximize your potential. Just make sure you take two complete days off of training per week.
Below are example schedules based on training level.
Example Week - Beginner
- Monday: Workout 1
- Tuesday: Off
- Wednesday: Workout 2
- Thursday: Off
- Friday: Workout 3
- Saturday: Off
- Sunday: Off
Example Week - Intermediate/Advanced
- Monday: Workout 1
- Tuesday: Off or Accessory Workout 1
- Wednesday: Workout 2
- Thursday: Off or Accessory Workout 2
- Friday: Workout 3
- Saturday: Off
- Sunday: Off
Full-Body Workout 1
The first two movements for this session are the barbell hip thrust and the hyperextension. These are two very effective movements if they are done properly.
Barbell Hip Thrust – Make sure the barbell is in a position that you’re comfortable with. If you need a towel or mat around the bar, don’t be afraid to use it. The more comfortable you can be, the more beneficial the exercise is. When you lift the barbell up, make sure the glutes contract hard. Hold that position before slowly lowering the weight back down.
Hyperextension - This is considered by many to be a lower back exercise. If you stop when your upper body is at a 45-degree angle, then it will isolate the lower back. Raise your upper body up, and then contract the glutes so the upper body comes up even more. Your torso should be close to vertical before you lower yourself back down. If you don’t have a hyperextension bench, a preacher bench or adjustable bench would work as well.
The rest of the workout includes one core movement as well as movements for the rest of the body.
|Barbell Hip Thrust||3||8-12||60-90 sec|
|Dumbbell Squat||3||12||60 sec|
|Lying Leg Raise||3||12||60 sec|
|Pull Up||3||12||60 sec|
|Bent-Over Barbell Row||3||12||60 sec|
|Lateral Raise||3||12||60 sec|
|Overhead Triceps Extension||3||12||60 sec|
|Push Up||3||12||60 sec|
Full-Body Workout 2
This one will begin with two different glute exercises. The first one is going to help you get stronger while the other will maximize the mind-muscle connection.
Good Morning – This will benefit the glutes as well as the hamstrings and lower back. Don’t go super-heavy on it. There has never been a good morning competition, so more isn’t necessarily better. If you can’t handle the weight for the minimum reps, lighten the load. Wear a belt if you feel it will help protect your lower back.
Glute Kickback – This is the bodyweight version of the exercise. If you have ankle weights, add them to increase resistance. If not, hold the contraction at the top for one second during the first set, two during the second set, and three for the last.
The next two movements in this program will also train the glutes in a secondary role. The rest of the workout is below.
|Good Morning||3||8-12||60-90 sec|
|Glute Kick Back||3||8-12||60-90 sec|
|Stiff Leg Deadlift||3||8-12||60-90 sec|
|Goblet Squat||3||12||60 sec|
|Incline Dumbbell Press||3||12||60 sec|
|Dumbbell Flys||3||12||60 sec|
|Dumbbell Tricep Kickbacks||3||12||60 sec|
|Seated Dumbbell Curl||3||12||60 sec|
Full-Body Workout 3
The final full-body workout of the week will begin with a contraction challenge followed by an athletic version of a classic exercise.
Bodyweight Glute Bridge - Much like planks for abs, holding a bridge will help improve stability in the glutes. If you need to start with your bodyweight alone, that is fine. If you can add a dumbbell or barbell to make the challenge more interesting, go for it.
Curtsy Lunge – If you haven’t done these before, they may appear silly. Don’t knock them until you try them. They are challenging and will be even more so after the glutes had been pre-exhausted by the bridges. Don’t attempt to set the back foot further than you’re capable. Do the best you can, and challenge yourself as you progress. Think about contracting the glutes when you bring the leg up. Concentrate hard so the hip flexors don’t dominate the set.
The next two exercises are lower-body focused. With the glutes being challenged in the first two movements, the quads and hamstrings will likely be able to work harder on their own.
|Bodyweight Glute Bridge||3||15-30 sec||60-90 sec|
|Curtsy Lunge||3||12||60-90 sec|
|Jump Squat||3||12||60 sec|
|Walking Lunge||3||12, each leg||60 sec|
|Side Crunch||3||12||60 sec|
|Seated Dumbbell Press||3||12||60 sec|
|Rear Lateral Raise||3||12||60 sec|
|Lying Tricep Extension||3||12||60 sec|
|Flat Dumbbell Fly||3||12||60 sec|
|T-Bar Row (or Two-Arm DB Row)||3||12||60 sec|
Accessory Workout 1
|Bodyweight Glute Bridge||5||20||30 sec|
|Bodyweight Hip Thrust||5-10||100 total reps||As needed*|
*Perform as many reps as you can. Upon failure, rest briefly before continuing where you left off. Continue until you perform 100 total reps.
Accessory Workout 2
|Banded Good Morning*||3||15||30 sec|
*If you don't have access to a band, you can use your bodyweight, a dumbbell, or a barbell.
How heavy should the weights be for these exercises?
You should feel challenged, but not reach failure until the final set of each exercise. If you can do more than two reps over the rep range listed, go up.
Hi! I was wondering where I can add regular deadlifts or sumo deadlifts on one of the days. I really want to grow my butt and legs and I feel those are essential to growth or am I wrong? Can I achieve my goals with just these exercises?
Do Sumos on Accessory Workout 2. You can do it with these alone, but sumos are good and I don't want to discourage them.
Hi! I love this workout SO much. I'm nearing the end of the 6 weeks and I'm wondering if you could recommend another workout to follow up and keep developing my lower body and maybe keep to 3 or 4 days, because that is perfect for my schedule. Thanks so much!!
Hopefully this will help you, Jenny.
This program worked wonders for my glutes and overall body strength!! What do you recommend for 3 day full body that doesn't increase glute size now lol. Just maintains what this program has done? Recommendations? Thx so much!!
You can do this without the glutes exercises, or you can try this.
Thanks for posting this 6 week plan, it has reignited my passion for the gym and motivation has doubled. I pretty much love all of the exercises and they're working because I'm sore and feeling much more toned.
My question is what happens after the 6 weeks or can i keep at this and gradually increase my weight?
I love having a programme to work to; its a total game changer.
That means the world to me, Jad. You can either add weight and keep going or change the order of the workouts to provide new challenges. Something that simple could make a difference.
Thank you for reading M&S and the kind words. Much appreciated!
Can weightlifting age your face ?
And how to prevent that
No idea on that, Emi. Never known that to be a thing, to be honest.
Hi my friend,
I am looking leg focused split workout for men. Is there any at M&S or do you have for men? Thanks!
I don't know if we have an entire program with an emphasis on legs, but this is a good leg workout that you can plug into your own program, Andy.
In the meantime, I will see what we can find, and if there isn't any, then this is a great idea for future training pieces. Hope this helps!
Dear friend if you can develope “leg focused workout” it could be awesome and helpfull for many of us!
Thankyou and best,
Roger. Can I do banded glute kickback in the absence of ankle weights? Thanks.
You sure can, Cindy. Let us know how it works for you. Thanks for reading M&S!
Do you have same sort of plan but in level advanced? This plan was awesome by the way!
Glad you liked it, Zeyneb. The advanced workout on this article will help you out.
As a beginner I found this program awesome, but do you have plans in level advanced?
How long have you been training, Zeyneb, and what is your main goal?
I have been working out for 4 months, but using your beginners plan 3 weeks now. I hope to achieve a better shape (especially my belly, legs and glute). Your beginners plan is awesome and perfect for a busy woman like me!
How much time do you take between exercises, for rest and set up of the next exercise, to maintain the desired rhythm/results?
Rest for 60-90 seconds between sets, exercises, not counting the time it takes to set up for the next exercise. Try to set up as quickly as possible.
Can this be done as a circuit, and what should I do if my gym doesn't have a machine/bench for hyperextensions?
Hi, Isabella. They sure can be done as a circuit.
The link I'm sharing is for the M&S Exercise Database. The page is for lower back exercises. Find an exercise that you can do and replace the hyperextensions with that exercise.
I hope this helps!
Can a 50pluss year young do these workouts?
As long as you're healthy and have no restrictions, you sure can, Deci. Age is a number, results are forever if you put in the work!
Is there anything I can replace the barbell hip thruster with?
Hi, Sarah. If your gym has a glute or hip machine, substitute that.