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Welcome to the ramped up version of our Glutes 3x bootybuilding program, with more frequency, training volume and exercise variety!

Glutes 4x is the pinnacle of glute-focused hypertrophy training, offering plenty of glute volume every single training session that ramps up to brutal levels for maximum growth.

Embrace the #girlswhoeat within you! Be sure to eat plenty of protein, carbs and good fats. Get your beauty sleep and keep hydrated. Feel them jeans struggle to contain your majestic ass!

Focus

The goal here is growing muscle and crafting a glorious set of glutes! 🍑💎🔥

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Progression happens by adding reps, adding weight and resetting reps, or microloading when adding a rep is too difficult.

The app handles progression automatically.