WEEK 1



Glutes Gains Instructions – How to Make the Most Gains

Training

  • For gaining muscle, you can take up to 3 minutes between heavy sets and rest as needed between isolation exercises. 
  • Core exercises (the first 1-3 exercises) remain the same for each month so you can track strength progress. Keep a log of your weights, sets, and reps. This is so important for insuring growth!
  • Auxiliary lifts will change, though it’s important to keep notes about which exercises and variations give you the best pump or burn in your glutes. This will help with long-term progress and growth.
  • If you want to maintain your upper body muscle, do the optional maintenance upper body lifts.
  • If you want to thin down your upper body, do just the abs exercises (not the upper body lifts) and you can add in 30 minutes of very easy (less than 60% of your max heart rate) walking or bike.
  • Under the “reps” category, G = gym reps, H = home reps
  • **AMRAP = as many reps as possible
  • **For home training if you can’t go heavy, add reps until you’re 3-4 reps from failure on each set
  • For HIIT, choose cardio equipment or bodyweight exercise you can go “all out” on without tearing down your legs and glutes, thus hindering recovery. This typically is a “push” exercise versus a traditional sprint. Bike, elliptical, stairs, and sled tend to be great choices. For home options, jump rope, mountain climbers, and incline mountain climbers tend to work well.
8 Lessons