Glute Building Workout Plan Pdf



Are you looking to build your glutes the natural way? Do you want better and bigger glutes, but don't want to look like an Instagram influencer with an over-the-top derriere? Please read below on about this glute-building workout plan.

For your gluteus maximus to grow, you must perform a heavy lifting program. You will not achieve your dream derriere by only walking on a stair climber. Yesterday, I heard a young lady just today talking to her friend about doing the stair mill machine to get a larger derriere. I wanted to tell her to get off the machine and start lifting weights.

A good glute-building workout plan generally includes exercises such as squats, deadlifts, lunges, hip thrusts, and glute bridges. It is important to gradually increase the weight or repetitions to keep building strength and muscle mass. 

Also, equally important when building muscle mass is to incorporate different workouts to target various areas of the glutes. In addition, having a balanced diet and enough rest and recovery is crucial for optimal outcomes.

It's recommended to consult with a certified personal trainer or fitness professional to create a customized workout plan based on individual fitness levels and goals. For example, if you raise your heels off the floor when squatting, a trainer would help you to increase the flexibility in your calf muscle area. This may be the reason why you lift your heels. 

Glute Building Workout Plan Pdf 

Below is a basic plan you can follow if you are looking for hypertrophy or growth in your gluteal muscles. Program number one would require you to work out at the gym unless you have a mini gym at home. 

The second workout is for people who do not have weights at home but have resistance bands. Those with a gym membership, could do exercise one at the beginning of the week and do workout two at the end of the week to challenge their muscles.  

Gym Plan

1. Barbell squats: 3 sets of 8-10 reps

2. Deadlifts: 3 sets of 8-10 reps

3. Bulgarian split squats: 3 sets of 12 reps per leg

4. Hip thrusts: 3 sets of 12 reps

5. Cable kickbacks: 3 sets of 12 reps per leg

Home or Gym Plan

1.  Resistance band squats 3 sets of 12 reps

2.  Resistance band side step outs 3 sets of 20 reps

3.  Resistance band kickback 3 sets 15 reps

4.  Lateral lunges 3 sets of 15 reps

5.  Resistance band deadlifts 3 sets of 12 reps 

6.  Squat jumps 4 sets of 15 reps

7.  Supermans 4 sets of 12 reps

Remember to use weights that challenge you, but still allow you to maintain good form, and rest for 1-2 minutes between sets. Don’t exercise your glutes back to back, that means skip a day or two between leg days. Also, don't forget to warm up properly before starting your exercise routine and cool down and stretch afterward.

Glute Building Workout Plan Pdf One

Glute Building Workout Plan Pdf Two

Glute Workout YouTube Videos

Check out these videos and work along with the trainer if you don’t want the pdf. I recommend the following videos below. Remember to make sure you skip a day between leg days because resting will help with the growth of your muscles. 

Glute Building Diet

Growing your glutes primarily through diet involves a combination of strategies aimed at providing your body with the right nutrients for muscle growth while also managing overall calorie intake and macronutrient balance. Here are some dietary tips to help you grow your glutes:

Adequate Protein Intake: Protein is essential for muscle growth and repair. Aim to include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources like tofu and tempeh in your diet.

Caloric Surplus: To build muscle, you generally need to consume more calories than you burn (a caloric surplus). However, it's essential to strike a balance. Aim for a moderate surplus to prevent excessive fat gain while promoting muscle growth.

Carbohydrates for Energy: Carbohydrates provide the energy needed for intense workouts, which are crucial for stimulating muscle growth. Focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes to fuel your workouts effectively.

Healthy Fats: Incorporate healthy fats into your diet to support overall health and hormone production. Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon.

Timing of Meals: Eating protein and carbohydrates before and after workouts can provide your muscles with the nutrients they need for growth and recovery. Aim to consume a balanced meal or snack containing both protein and carbs within a couple of hours before and after your workouts.

Stay Hydrated: Proper hydration is essential for muscle function and recovery. Drink plenty of water throughout the day, especially before, during, and after workouts.

Consistency is Key: Consistently meeting your calorie and macronutrient goals is crucial for muscle growth. Keep track of your food intake and adjust your diet as needed to ensure you're consistently providing your body with the nutrients it needs to grow.

Remember that while diet plays a significant role in building muscle, it's essential to combine it with a proper strength training program focused on exercises that target the glutes, such as squats, lunges, hip thrusts, and deadlifts, to maximize your results. Additionally, make sure to get enough rest and recovery to allow your muscles to repair and grow between workouts.

Check out this high protein meal plan: