This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
    Beginner
  • Program Duration6 weeks
  • Days Per Week
    3
  • Time Per Workout45 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Dumbbells, Other
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

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.

Accessory Workouts

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

Lean female with brown hair doing kettlebell lunges in the gym.

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.

Exercise Sets Reps Rest
Barbell Hip Thrust 3 8-12 60-90 sec
Hyperextension 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.

Exercise Sets Reps Rest
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
Crunches 3 12 60 sec
Incline Dumbbell Press 3 12 60 sec
Dumbbell Flys 3 12 60 sec
Dumbbell Tricep Kickbacks 3 12 60 sec
Pullover 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.

Exercise Sets Reps Rest
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

Exercise Sets Reps Rest
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

Exercise Sets Reps Rest
Curtsy Lunge 3 15 none
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.

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