Glute Gains
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Training Tips
Meal Tips
Other Helpful Tips
Tracking Your Progess
Resources
MONTH 1

Welcome to Month 1!
Q&A #1
WEEK 1

WK 1: Workout PDF
WK 1 SIMPLE PDF
WK1-Day 1: Glutes/Legs (Heavy)
WK1-Day 2: Optional Upper/Abs
WK1-Day 3: Glutes/Legs (Moderate)
WK1-Day 4: HIIT
WK1-Day 5: Glutes
WK1-Day 6: Optional Upper/Abs
WEEK 2

WK 2: Workout PDF
WK 2 SIMPLE PDF
WK2-Day 1: Glutes/Legs (Heavy)
WK2-Day 2: Optional Upper/Abs
WK2-Day 3: Glutes/Legs (Moderate)
WK2-Day 4: HIIT
WK2-Day 5: Glutes
WK2-Day 6: Optional Upper/Abs
WEEK 3

WK 3: Workout PDF
WK 3 SIMPLE PDF
WK3-Day 1: Glutes/Legs (Heavy)
WK3-Day 2: Optional Upper/Abs/HIIT
WK3-Day 3: Glutes/Legs (Moderate)
WK3-Day 4: HIIT
WK3-Day 5: Glutes (Bodyweight)
WK3-Day 6: Optional Upper/Abs
WEEK 4

WK 4: Workout PDF
WK 4 SIMPLE PDF
WK4-Day 1: Glutes/Legs (Heavy)
WK4-Day 2: Optional Upper/Abs/HIIT
WK4-Day 3: Glutes/Legs (Moderate)
WK4-Day 4: HIIT
WK4-Day 5: Glutes (Bodyweight)
WK4-Day 6: Optional Upper/Abs
MONTH 2

Welcome to Month 2!
Q&A #2
WEEK 5

WK 5: Workout PDF
WK 5: SIMPLE PDF
WK5-Day 1: Heavy Glutes
WK5-Day 2: Glute Activation/ Optional Upper/Abs
WK5-Day 3: HIIT
WK5-Day 4: Slow Twitch Glutes
WK5-Day 5: Optional Upper /Abs/HIIT
WK5-Day 6: High-Rep Metabolite Glutes
WEEK 6

WK 6: Workout PDF
WK 6: SIMPLE PDF
WK6-Day 1: Heavy Glutes
WK6-Day 2: Glute Activation/ Optional Upper/Abs
WK6-Day 3: HIIT
WK6-Day 4: Slow Twitch Glutes
WK6-Day 5: Optional Upper /Abs/HIIT
WK6-Day 6: High-Rep Metabolite Glutes
WEEK 7

WK 7: Workout PDF
WK 7: SIMPLE PDF
WK7-Day 1: Heavy Glutes
WK7-Day 2: Glute Activation/ Optional Upper/Abs
WK7-Day 3: HIIT
WK7-Day 4: Slow Twitch Glutes
WK7-Day 5: Optional Upper /Abs/HIIT
WK7-Day 6: High-Rep Metabolite Glutes
WEEK 8

WK 8: Workout PDF
WK 8: SIMPLE PDF
WK8-Day 1: Heavy Glutes
WK8-Day 2: Glute Activation/ Optional Upper/Abs
WK8-Day 3: HIIT
WK8-Day 4: Slow Twitch Glutes
WK8-Day 5: Optional Upper /Abs/HIIT
WK8-Day 6: High-Rep Metabolite Glutes
MONTH 3

Welcome to Month 3!
Q&A #3
WEEK 9

WK 9: Workout PDF
WK 9: SIMPLE PDF
WK9-Day 1: Fast Twitch Glutes /Optional Upper
WK9-Day 2: Slow & Fast Twitch Glutes /Optional Upper
WK9-Day 3: HIIT/Abs/Optional Upper
WK9-Day 4: Slow Twitch Glutes /Optional Upper
WK9-Day 5: Metabolite Glutes /Optional Upper
WK9-Day 6: HIIT/Abs/Optional Upper
WEEK 10

WK 10: Workout PDF
WK 10: SIMPLE PDF
WK10-Day 1: Fast Twitch Glutes /Optional Upper
WK10-Day 2: Slow & Fast Twitch Glutes /Optional Upper
WK10-Day 3: HIIT/Abs/Optional Upper
WK10-Day 4: Slow Twitch Glutes /Optional Upper
WK10-Day 5: Metabolite Glutes /Optional Upper
WK10-Day 6: HIIT/Abs/Optional Upper
WEEK 11

WK 11: Workout PDF
WK 11: SIMPLE PDF
WK11-Day 1: Fast Twitch Glutes /Optional Upper
WK11-Day 2: Slow & Fast Twitch Glutes /Optional Upper
WK11-Day 3: HIIT/Abs
WK11-Day 4: Slow Twitch Glutes /Optional Upper
WK11-Day 5: Metabolite Glutes /Optional Upper
WK11-Day 6: HIIT/Abs/Optional Upper
WEEK 12

WK 12: Workout PDF
WK 12: SIMPLE PDF
WK12-Day 1: Fast Twitch Glutes /Optional Upper
WK12-Day 2: Slow & Fast Twitch Glutes /Optional Upper
WK12-Day 3: HIIT/Abs
WK12-Day 4: Slow Twitch Glutes /Optional Upper
WK12-Day 5: Metabolite Glutes /Optional Upper
WK12-Day 6: HIIT/Abs/Optional Upper
RESOURCES

Progress Tracker
Macro Worksheet
Sample Meal Plan PDF - Glute Gains
Vegetarian Sample Meal Plan PDF - Glute Gains
Vegan Sample Meal Plan PDF - Glute Gains
Lower Body Warm Up Ideas
Upper Body Warm Up Ideas
What Now?

Congrats - You Made It!

WK7-Day 3: HIIT

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