This is our new and improved glute guide. Partake in a twelve-week hypertrophy program that consists of both home & gym based workouts. The gym portion has two six-week phases, each consisting of a five-day split. There will be three lower-body days, one upper-body day, and then an optional second upper-body day. The home portion has two six-week phases, each consisting of a three day split: two lower body + one upper body. This is a simple yet effective program that will have you doing glute movements that will grow you some serious glutes. If you're willing to put in the work, give this program a try. You won't be sorry.
Equipment needed for gym workouts: barbells, dumbbells, cable machine, leg extension, leg curl, leg press, pull up machine, bench
Equipment needed for home workouts: dumbbells & a bench
Workout length: 40-65 min for gym + 25-35 min for home