Exercise & Fitness

Ultimate Glute Building Workout Plan (with PDF)

By September 25, 2022No Comments

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glute building pdf workoutAre you looking for a workout plan to help you build your glutes? If so, you’ve come to the right place. In this article, we’ll give you a step-by-step glute-building PDF workout plan that will help you achieve the results you’re after.

Not only will it help you to focus your efforts and ensure that you’re using the most effective exercises and reps ranges, but it will also keep you motivated and on track to achieving your goal.

(Scroll to the bottom of the page if you just want the PDF)

What Do I Need For My Glute Building Journey?

There are a few key pieces of equipment or tools that you will need in order to complete a glute building workout plan effectively.

1) First, you will need a set of dumbbells or barbells

These weights will be used to perform exercises such as squats and lunges, which are essential for toning and shaping the buttocks.

2) You will need an exercise mat or towel

This is to protect your floors and furniture from sweat and dirt which will ultimately lead to a more enjoyable workout experience.

3) You may want to invest in a pair of resistance bands to add variety to your workout routine

With these proper equipment and tools, you will be on your way to achieving the toned and shapely buttocks you’re wanting.

If you’re serious about building a bigger, stronger butt, then following a glute building plan is essential.

Here’s a Rundown of What A Workout Plan Might Look Like:

Week 1:

– 3 sets of 10-12 reps of squats or lunges (targeting the gluteus maximus)

– 3 sets of 10-12 reps of hip thrusts or deadlifts (targeting the gluteus medius and minimus)

– 2 sets of 15-20 reps of leg raises (targeting the gluteus medius)

Week 2:

– 4 sets of 8-10 reps of squats or lunges

– 4 sets of 8-10 reps of hip thrusts or deadlifts

– 3 sets of 12-15 reps of leg raises

Week 3:

– 5 sets of 6-8 reps of squats or lunges

– 5 sets of 6-8 reps of hip thrusts or deadlifts

– 4 sets of 10-12 reps of leg raises

Week 4:

– 6 sets of 4-6 reps of squats or lunges

– 6 sets of 4-6 reps of hip thrusts or deadlifts

– 5 sets of 12-15 reps of leg raises

You’ll get the full program including Week 5 through Week 10. By the end of the plan, you should be able to perform many different lower body workouts with good form.

Once you’ve downloaded the PDF, you can see this workout plan gradually increases in volume and intensity over the remaining four weeks.

This progression will allow your muscles to adapt and grow so that you can achieve your desired results.

Why Should I Follow A Glute Building PDF Workout Plan?

The glutes are perhaps the most important muscle group in the human body. That’s why a well-designed glute building workout plan is essential for anyone who wants to improve their overall health and fitness.

Here are some of the most common benefits in a glute building workout plan

1. Better Movement Efficiency

Your glutes are responsible for extending your hip, which is a key movement pattern for activities like walking, running, and jumping. When your glutes are weak, your hip doesn’t extend as well, which can lead to inefficient movement and reduced speed and power.

2. Injury Prevention

Your glutes also help stabilize your pelvis and knee joint. When they’re weak, you’re more likely to experience injuries like hamstring strains, patellar tendonitis, and low back pain.

3. Pain Relief

Weak glutes can also contribute to pain in other parts of the body, such as the knees, hips, and lower back. Strengthening your glutes can help alleviate these issues.

4. Better Posture

When your glutes are weak, it can cause your pelvis to tilt forwards and your lower back to arch excessively. This can lead to poor posture and musculoskeletal imbalances.

5. Increased Mobility

Strong glutes can also help improve your mobility. They allow you to move your legs in a greater range of motion, which can be helpful for activities like yoga, martial arts, and dancing.

There are many other benefits of having strong glutes, but these are some of the most important ones.

How Many Times A Week Should I Train My Glutes To Grow?

If you’re not sure where to start, there are plenty of great resources available including our Week 1 through Week 4 PDF.

To build bigger glutes, you’ll need to focus on both weight training and cardiovascular exercise. For the weight lifting component, aim to work your glutes two to three times per week.

And for cardio, try to do at least 30 minutes of moderate-intensity cardio each day. This will help you build muscle and burn fat, which are both essential for growing your glutes.

And remember, the key is to focus on quality over quantity. So don’t worry about overdoing it on you workouts. Just focus on doing the exercises with proper form and intensity.

What Is The Fastest Way To Grow Your Glutes?

To maximize growth as fast as possible, you should train your glutes two to three times per week.

Each workout should consist of four to six sets of exercises targeting the glutes as we mentioned previously. For best results, perform exercises that involve multiple muscle groups, such as squats and lunges, rather than isolation exercises, such as leg extensions.

Rest for 60 to 90 seconds between sets.

Make sure to add resistance gradually to ensure you are challenging your muscles enough to stimulate growth. Try adding an extra 5-10lbs each week.

To further promote quicker and faster growth, make sure you’re eating a healthy diet that includes plenty of protein. Consuming 1 to 1.5 grams of protein per pound of body weight will help support muscle growth.

Glute Building Workout Plan PDF


We highly consider you talk to a certified personal trainer or coach to get customized advice for your individual needs.

Whatever route you choose, make sure that you’re consistent with your training and that you focus on progression. This means gradually increasing the intensity and volume of your workouts over time.

Your progress from this Glute Building PDF Workout Plan depends on a few factors, including your current level of muscle development, genetic factors, and training experience.

However, in general, you can expect to see results within 4-12 weeks of consistent, dedicated training.

If you are new to weightlifting, you may see faster results as your body adapts to the new stimulus. However, even experienced lifters can continue to make gains with proper programming and execution.

Keep in mind that results will vary from person to person, so don’t get discouraged if you don’t see the exact same results as someone else. Stay focused on your own progress and keep working hard – the results will come!

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