Training your glutes is crucial when it comes to enhancing your backside appearance and improving your athletic, functional, and lifting performance.
The glutes are sizable and powerful muscles that are located under the fatty tissue of your buttocks. They comprised three muscles- the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are involved when you sit, walk, sprint, and perform lower body exercises.
You can build strong, rounded, and symmetrical glutes with consistent strength training and proper nutrition.
In this article, I’ve shared a 12 week glute program that includes workouts from popular fitness coaches, including Jeff Cavalier, Bret Contreras, Jeff Nippard, and Robin Gallant.
This routine is suitable for all fitness enthusiasts, from bodybuilders and athletes to powerlifters and typical fitness freaks.
So, whether you’re a male or female, if you’re looking for a free, easy-to-follow, and effective glute workout program that can transform your booty in three months, this program can help you.
I’ve also attached a free printable PDF of this routine at the end of this article so you can download and use it offline.
Contents show
Why Should You Train Your Glutes?
Being one of the largest muscles in the body, glutes provide stability to the torso, minimizes lower back and hamstring injuries, and enhances lifting and athletic performance.
Here are the top five reasons why you should start developing your glutes:
- Improves athletic performance: If you want to jump higher, run faster and longer, and perform explosiveness movement effectively, consider strengthening your glutes. The glutes are one of the largest and strongest muscle groups in your body, and they are involved in various athletic movements like jumping, running, and sprinting.1 Buckthorpe, Matthew et al. “ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,4 (2019): 655-669.
- Minimize the risk of Injuries: Training glutes not only help build muscle but minimize the risk of lower back and hamstring injuries as well. Glutes exercises also activate your posterior chain muscles, like lower spine and rear thigh and make them strong and flexible.2 Jeong, Ui-Cheol et al. “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients.” Journal of Physical Therapy Science vol. 27,12 (2015): 3813-6. doi:10.1589/jpts.27.3813
- Improve Body Composition: Rounded and symmetrical glutes add definition to your physique and improve your physical appearance.
- Improves Posture: Strong glutes provide stability to the torso, help you sit upright for a longer duration, and improve spinal alignment; all these lead to improving your posture.
- Enhance lifting performance: Glutes are involved in major compound liftings, such as the deadlift, squat, bench press, and standing overhead press. So, if you want to enhance your lifting performance, you can buttress your glutes by following this program.
How to Design a Glute Workout Program?
Your glute workout plan must include both compound and isolation exercises.
The compound glute exercises bolster the hamstring and lower back along with the glutes and helps increase strength and mass.
The isolation exercises allow you to target your glute specifically and improve definition and mobility.
Your routine should also contain high-rep, medium-rep, and low-rep sets so you can increase your strength and shape your backside.
Lastly, an efficient glute training program must involve various equipment-based exercises, such as machine hip adduction, barbell hip thrust, cable pull-through, dumbbell frog pump, and resistance band kickback.
Besides all these, you should determine how many times your buttocks should be trained. For example, if you aim to develop a curvy backside, you can train the gluteal muscles at least two times weekly.
The Best 12 Week Glute Program to Transform Your Backside
Program Summary:
- Target Muscles: Glutes
- Exercise Type: Bodyweight and Resistance Training
- Program Duration: 3 months
- Sessions/week: 2-3 times weekly
- Duration/session: 30-45 minutes
- Routine Goal: Develop Strong, Toned, and Symmetrical Buttocks
- Target Gender: Male and Female Both
- Workout Difficulty: Intermediate
Glute Building Workout Plan Schedule:
- Week 1 to 3: Athlean X Glute Workout
- Week 4 to 6: Bret Contreras Glute Workout
- Week 7 to 9: Robin Gallant’s Intensive Glute Workout
- Week 10 to 12: Jeff Nippard Glute Hypertrophy Workout
Keep the rest time between 30 seconds to 2 minutes between sets.
Week 1 to 3 – Athlean X Glute Workout
This training program involves performing an Athlean X 22-day glute workout program during the first three weeks.
The Athlean X glute workout program is created by Jeff Cavaliere, a popular fitness YouTuber, physical therapist, and certified strength and conditioning specialist.
He is known for his unique approach to training, which combines elements of physical therapy, strength training, and functional movement to help his clients achieve their fitness goals while avoiding injury.
Jeff’s 22-day guide includes performing glute-specific exercises on Monday and hamstring exercises on Thursday. This routine will bolster your backside and progress you for the next round of training.
Week 1 – Monday – Glute Workout
Dynamic Stretching
- Toe Down Hip Lift: 30 seconds for each leg
- Toe-Up Hip Lift: 30 seconds for each leg
Main Workout
| Exercise | Activity |
|---|---|
| Barbell Hip Thrust | 3-4 sets of 10-12 reps |
| Long Leg March | 3 rounds of 60 seconds each |
| Forward Leaning Step-up | 10 reps/side x 2 |
Week 1 – Thursday – Hamstring Workout
| Exercise | Activity |
|---|---|
| Romanian Deadlift (RDL) | 3-4 sets of 10-12 reps |
| Prone Frog Curl | 3 rounds of one minute each |
| Curtsy Lunge | 10 reps/side x 2 |
Week 2 – Monday – Glutes Workout
Perform the following exercises to activate your gluteal muscles:
- Toe-up Hip Swing: 30 seconds x each leg
- Toe-Down Hip Swing: 30 seconds x each leg
Main Workout
| Exercise | Activity |
|---|---|
| Single-leg Hip Thrust | 3-4 sets of 8-10 reps on each side |
| Dumbbell Frog Press | 3 sets of one minute each |
| Low Bar Squat | 3 sets of 10-12 reps |
Week 2 – Thursday – Hamstring Workout
| Exercise | Activity |
|---|---|
| Single-leg Romanian Deadlift | Perform 8 reps on each side x 3 |
| Slick Floor Bridge Curl | 3 sets of 60 seconds each |
| Bulgarian Sprinter Squat | 2-3 sets x 10 reps/leg |
Week 3 – Monday – Glute Training
Perform these exercises for glute activation:
- Toe Down Hip Lift: 30-sec each leg
- Toe-Up Hip Lift: 30-sec each leg
Main Workout:
| Exercise | Activity |
|---|---|
| Barbell Hip Thrust | 3-4 sets of 10-12 reps |
| Long Leg March | 3 rounds of 60 seconds each |
| Forward Leaning Step-up | Perform 2-3 sets of 10 reps, each leg |
Week 3 – Thursday – Hamstring Training
| Exercise | Activity |
|---|---|
| Romanian Deadlift (RDL) | 3-4 sets of 10-12 reps |
| Prone Frog Curl | 3 rounds of one minute each |
| Curtsy Lunge | Perform 2-3 sets of 10 reps/leg |
Week 4 to 6 – Bret Contreras Glute Workout
Bret Contreras, also known as Glute Guy, is the inventor of the hip thrust exercise and an expert in all things hip extension.
He has a Ph.D. in sports science and has expertise in studying the glutes and their role in athletic performance, strength training, and overall health and fitness.
Bret’s method of glute training is used by athletes, fitness enthusiasts, and trainers worldwide.
This is why I’ve included his training in this 12 week glute guide. His routine will provide the optimal amount of mechanical tension, metabolic stress, and muscle damage to the glutes and help you develop firm gluteal muscles.3 How to Design an Optimal Glute Training Program By Bret Contreras
Note: This isn’t a replication of Bret’s Glute Program. I’ve made some changes that I believe can be effective for all fitness enthusiasts.
Week 4 – Monday – Glute Workout (Part A)
| Exercise | Activity |
|---|---|
| Barbell Hip Thrust | Start with 10 reps, then 8, 6, and 15. |
| Goblet squat | 3 sets of 12 reps |
| Heavy Kettlebell Deadlift | 2 sets of 15 reps |
| 45-Degree Hyperextension | 2 sets of 20 reps |
| Band Seated Hip Abduction | 2 sets of 20 reps |
Week 4 – Thursday – Glute Workout (Part B)
| Exercise | Activity |
|---|---|
| Banded Hip Thrust | 3 sets of 10 reps |
| Walking Lunge | 25 reps/leg x 2 |
| Reverse Hyperextension | 3 sets of 10 reps |
| Lateral Band Walk | 2 sets of 20 reps |
Week 5 – Monday – Glute Training
| Exercise | Activity |
|---|---|
| Barbell Hip Thrust | 6 reps x 3 (Heavy) |
| Bulgarian Split Squat | 10 reps/leg x 2 |
| 45-Degree Hyperextension | 2 sets of 30 reps |
| Pendulum Quadruped Hip Extension | 10 reps/leg x 2 |
| Band Side Lying Clam | 20 reps/leg x 2 |
Week 5 – Thursday – Glute and Thigh
| Exercise | Activity |
|---|---|
| Double-Banded Hip Thrust | 20 reps x 3 |
| Cybex Leg Press | 10 reps x 3 |
| American Deadlift | 8 reps x 2 |
| Band Standing Hip Abduction | 20 reps x 2 |
Week 6 – Monday – Glute Training
| Exercise | Activity |
|---|---|
| Barbell Glute Bridge | 3 sets of 8-12 reps |
| Bodyweight/Cable Glute Kickback | 3 sets of 10-15 reps |
| Bodyweight Back Extension | 3 sets of 20-30 reps |
| Cable Standing Hip Abduction | 10 reps/leg x 2 |
| Lateral Band Walks | 10 steps/side x 2 |
Week 6 – Thursday – Hamstring and Workout
| Exercise | Activity |
|---|---|
| Dumbbell Curtsy Lunge | 10 reps/leg x 2 |
| Romanian Deadlift (RDL) | 3-4 sets of 6-8 reps |
| Dumbbell Prone Leg Curl | 3-4 sets of 8-10 reps |
| Leaning Single Leg Calf Raises | 20 reps/leg x 2 |
Week 7 to 9 – Robin Gallant Intensive Max Glute Hypertrophy
Robin Gallant is a notable female YouTuber in the fitness industry. Her Intensive Max Glute Hypertrophy program is one of the most effective routines to increase strength and mass in gluteal muscles.
You can include her routine in this 3 month glute transformation program to progress your growth.
Day 1 – Monday
| Exercise | Activity | RPE |
|---|---|---|
| Barbell Back Squat | 6-8 reps x 2 | 7 |
| Barbell RDL | 10 reps x 3 | 9 |
| Walking Lunges | 8-10 steps/leg x 3 | 9 |
| Single Leg Prone Leg Curl | 8-10 reps/leg x 3 | 9 |
| Seated Calf Press Machine | 30 reps x 3 | 10 |
Please note: Here, RPE (rate of perceived exertion) is a self-measure of how hard you’re pushing yourself to complete the reps. It is a scale of 1-10, with 6-7 being a warm-up, 8 being 2-4 reps left in the tank before failure, 9 stopping one rep shy of complete failure, and 10 is going to complete failure (minor form breakdown acceptable).
Day 3- Wednesday
| Exercise | Reps | Sets | RPE |
|---|---|---|---|
| Squat Press (Or Leg Press) | 10-12 | 4 | 9 |
| Cable Squat Pull Through | 10-15 | 4 | 9 |
| Cable Glute Kickback | 10/side | 4 | 9 |
| Machine Hip Abduction | 30 | 4 | 9 |
| Roman Chair Calf Raises | 30 | 3 | 9 |
Day 5- Friday
| Exercise | Reps | Sets | RPE |
|---|---|---|---|
| American Deadlift | 6-8 | 2 | 8 |
| Barbell Step Up | 8-10 | 3 | 9 |
| Cable Romanian Deadlift | 8-10 | 3 | 9 |
| Kneeling Leg Curl | 10-12 | 3 | 9 |
Week 10 to 12 – Jeff Nippard Glute Hypertrophy Workout
Jeff Nippard is one of my favorite fitness YouTubers. I like his knowledge, research, and presentation of information.
Jeff is a natural bodybuilder, powerlifter, and fitness coach. He helps people achieve their desired shape through his YT channel and training programs.
I found his glute hypertrophy workout program useful, so I’ve decided to add some part of it to this routine.
Please note: I’ve adjusted this program so it can fit all. Plus, it only includes glute (and lower body) training, meaning you can incorporate it into your workout routine, depending on the training split you follow.
Monday – Glute Strength Training
| Exercise | Reps | Sets | RPE |
|---|---|---|---|
| Barbell Hip Thrust | 10-12 | 3 | 8 |
| Hip Thrust (Drop Set) | 15-20 | 1 | 8 |
| Cable Pull Through | 10-12 | 3 | 8 |
| Single-Leg Hip Thrust | 12-15 | 3 | 9 |
| Cable Glute Kickback | 12-15 | 3 | 8 |
| Standing Calf Raises | 15-20 | 3 | 8 |
Thursday – Lower Body Workout
| Exercise | Reps | Sets | RPE |
|---|---|---|---|
| Banded Squat Bouncer | 20-25 | 3 | 8 |
| Banded Lateral Walk | 20/side | 2 | 8 |
| Machine/Band Hip Abduction | 20-25 | 2 | 8 |
| Frog Pump | 30-50 | 2 | 8 |
| Lower Back Extension | 15-20 | 3 | 8 |
Download The Glute Building Workout Plan PDF
12-week-glute-transformation-workoutDownload
Frequently Asked Questions (FAQs)
How Often Should You Train Your Glutes?
You can train your glutes one to three times weekly. Training once will help you sustain your strength, and 2-3 times will make them firm and beefy. However, use the above program as an example if you want to hammer your backside twice or thrice a week.
Can You Transform Your Glutes in 12 Weeks?
Yes, you can develop sturdy and sizeable glutes in three months by following the above program and consuming the proper diet.
Can a Beginner Follow This Routine?
This routine is not suitable for beginners. If you want to follow this program, I suggest you bolster your foundational strength and learn the basics. After you gain some experience, you’ll able to do the exercises outlined in the above routine.
Can You Make Changes to This Program?
You can adjust this program according to your needs. For example, you can replace some exercises, increase and decrease interval time between sets, and reduce and increase the number of repetitions.
References
- 1
Buckthorpe, Matthew et al. “ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,4 (2019): 655-669.
- 2
Jeong, Ui-Cheol et al. “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients.” Journal of Physical Therapy Science vol. 27,12 (2015): 3813-6. doi:10.1589/jpts.27.3813
- 3
How to Design an Optimal Glute Training Program By Bret Contreras
