The Ultimate 12 Week Glute Building Workout Plan PDF

The Ultimate 12 Week Glute Building Workout Plan PDF

Feb 20, 2024

Ultimate 12 Week Glute Building Workout Plan PDF ripl fitness

πŸ‘ The Ultimate 12 Week Glute Building Workout Plan PDF πŸ‘


Are you looking to grow your glutes and get that strong, round booty? Well you've come to the right place!


In this comprehensive guide, you'll get a complete 12 week glute building workout plan PDF that's perfect for glute muscle growth. I'll walk you through all of the most effective glute exercises, rep ranges, tips and tricks for activation, and more.


Whether you're a beginner, intermediate, or advanced lifter, this glute workout program will help you sculpt the butt of your dreams!


Let's get started. Download Glute Building Workout Plan PDF


Why Should You Build Your Glutes?


Before jumping into the 12 week workout plan, it helps to understand all of the benefits that come with stronger glutes:


  • Improved posture and spinal alignment
  • Reduced lower back pain and risk of injury
  • Increased athletic performance - jump higher, run faster, build explosiveness
  • Prevents muscle imbalances and overuse injuries
  • Sculpts an epic, bootylicious posterior!


Essentially, your glutes are the biggest and strongest muscle group in the body. Keeping them powerful and functional enhances movement, body alignment, injury resilience, and yes, your backside too.


Now let's talk about how to actually train them.


gluteus muscle anatomy ripl fitness


Glute Anatomy 101


The glutes (aka your butt muscles) consist primarily of:


  • Gluteus Maximus - The biggest of booty muscle located on the back outer hips


  • Gluteus Medius - Located on the sides and top of glutes


  • Gluteus Minimus - The smallest glute muscle, positioned underneath the Glute Medius


These overlapping gluteal muscles work together to perform:


  • Hip extension - Moving leg behind you
  • External rotation - Rotating thigh and knee outward
  • Hip abduction - Lifting leg directly out to side


They also stabilize your torso, pelvis, and lower body during exercise.
To effectively target the glutes, you want to incorporate movements focused on hip extension, external rotation, and hip abduction.


Now onto the workout plan!


Person Writing Workout Plan In Notebook ripl fitness


12 Week Glute Building Workout Plan PDF Overview


This 12 week glute centric workout program includes:


  • 3 Glute Focused Training Days Per Week
  • Periodization For Progressive Overload
  • Heavy Sets with Lower Reps for Max Glute Strength
  • Moderate Sets with Higher Reps for Glute Hypertrophy
  • Isolation & Compound Glute Exercises
  • Detailed Exercise Descriptions
  • Exercise Alternatives
  • Warm Up Guidance
  • Beginner, Intermediate & Advanced Level Options


The workouts follow an undulating periodization approach, strategically varying rep ranges and intensities over the 12 weeks.


This stimulates maximum muscle growth through metabolic stress, mechanical tension, and muscle damage.


If you stick to the plan as outlined, you should notice major improvements in glute strength, shape, size, and lift numbers if that's your goal.


Let's start from the top!


Warm Up


Every workout should start with a brief 5-10 minute dynamic warm up to activate muscles, elevate heart rate, improve range of motion, and reduce injury risk.


I like to start with bodyweight glute activation exercises like banded walks, hip circles, fire hydrants, then move into more dynamic movements like bodyweight squats, lunges, and hip flexor stretches before jumping into the working sets.


Spend at least 5 minutes warming up the glutes specifically before heavy sets. Activation is key for growth!


Week 1-4: Progressive Overload with Moderate Reps


The first 4 weeks uses moderate rep ranges between 8-15 reps. This provides mechanical tension to stimulate muscle growth combined with metabolic stress.


You'll progress from 3 sets your first week up to 4 sets on all exercises by week 4. Adding that extra set over time is an easy way to progressively overload the glutes.


Really push yourself and go close to failure on those last reps!


Week 1-4 Workouts


Monday: Glutes & Quads

  • Barbell Back Squat 3 x 8-12
  • Hip Thrust 3 x 10-12
  • Leg Extension 3 x 12-15
  • Cable Kickback 3 x 12-15


Wednesday: Glutes & Hams

  • Romanian Deadlift 3 x 10-12
  • Goodmorning 3 x 12
  • Seated Leg Curls 2-3 x 12-15
  • Donkey Kicks 3 x 12-15


Friday: Glutes Focus

  • Barbell Hip Thrust 4 x 8-12
  • Goblet Squat 3 x 10-12
  • Single Leg Hip Thrust 3 x 12-15 each
  • Banded Side Steps 3 x 15-20


Week 5-8: Strength Focus with Lower Reps


Weeks 5-8 shift into a strength building focus using lower rep ranges between 3-8 reps.


This allows you to lift heavier weights targeting max strength development in the glutes. Reduce your working sets down to 3 per exercise to accommodate the heavier loads.


Make sure you warm up thoroughly and have spotters if needed on heavy barbell lifts. Master safe exercise form above all else.


Week 5-8 Workouts


Monday: Glutes & Quads

  • Barbell Back Squat 4 x 3-6
  • Barbell Hip Thrust 4 x 3-6
  • Leg Press Calf Raise 3 x 8-12
  • Cable Pull Through 3 x 8-12


Wednesday: Glutes & Hams

  • Stiff Leg Deadlift 4 x 3-6
  • Weighted Step Ups 3 x 6-10 each
  • Lying Leg Curls 3 x 8-10
  • Standing Kickbacks 3 x 12-15


Friday: Glutes Focused

  • Barbell Hip Thrust 4 x 3-6
  • Sumo Deadlift 3 x 6-8
  • Single Leg Glute Bridges 3 x 8-10 each
  • Frog Pumps 3 x 10-15


Week 9-12: Muscle Growth with High Reps


The final 4 week mesocycle shifts to higher rep ranges between 10-20 reps targeting muscular endurance combined with metabolic stress.


Shoot for 3-4 sets of each exercise, really striving for that 20 rep max burn on the final sets!


Week 9-12 Workouts


Monday: Glutes & Quads

  • Narrow Stance Squat 4 x 10-15
  • Single Leg Hip Thrust 3 x 12-20 each
  • Leg Press 3 x 15-20
  • Cable Abduction 3 x 15-20


Wednesday: Glutes & Hams

  • Goodmorning 4 x 12-15
  • Single Leg RDL 3 x 10-15 each
  • Lying Leg Curls 3 x 12-20
  • Fire Hydrants 3 x 15-20


Friday: Glutes Focused

  • Hip Thrust w/ Pause 4 x 10-15
  • Goblet Sumo Squat 3 x 12-20
  • Quadruped Hip Ext 3 x 15-20
  • Clamshell 3 x 15-20


And that completes the full 12 week workout plan! By focusing on progressive overload, you'll continue forcing the glutes to adapt and grow stronger over time.


Now for some additional tips and guidance.


woman does bridge exercise ripl fitness


Additional Workout Guidance


  • Perform workouts on non consecutive days - i.e. Monday/Wednesday/Friday
  • Include at least 1 full rest day in between glute sessions
  • Do at least 5 minute warm up before starting
  • Use controlled eccentric and explosive concentric movements
  • Hold peak contraction for 1 second
  • Utilize full ROM safely
  • Have spotter for heavy lifts
  • Increase weight once max reps reached
  • Monitor fatigue and reduce volume if overtrained
  • Prioritize proper exercise form
  • Stay hydrated and eat enough protein!


Be sure to follow the above workout fundamentals for best results.

And if anything ever causes sharp pain - stop! Consult a physical therapist if injuries arise.


Exercise Alternatives


Here are some alternative glute exercises you can rotate in:


Target Muscle Exercise Alternatives:


Gluteus Maximus Kettlebell Swings, Single Leg Deadlift, Glute Bridges, Step Ups


Gluteus Medius Clamshell, Fire Hydrants, Band Walks, Hip Raises


Gluteus Minimus Pigeon Pose, Inner Thigh Stretch, Figure 4 Stretch


Mix up your routine occasionally by substituting some of the above movements. Variety is key for continued adaptation.


Beginner Modifications


If you're new to strength training, make these modifications:


  • Reduce training to 2 days a week instead of 3
  • Start with just 2 sets instead of 3-4 per exercise
  • Focus on bodyweight exercises prior to using added weight
  • Progress very gradually in small increments


Building foundational strength first is key to avoid overuse injuries down the line.

Prioritize technique over loading plates!


Nutrition for Glute Growth


No workout plan would be complete without a nod to nutrition.

Here are some key diet tips for optimal booty gains:


  • Shoot for 0.6-1 gram protein per pound bodyweight daily
  • Time protein intake before/after workouts
  • Eat plenty of healthy fats like nuts, seeds, fish
  • Consume post-workout carbs to replenish glycogen
  • Stay hydrated - drink at least half your weight (lbs) in fluid ounces
  • Allow yourself occasional treats in moderation
  • Avoid overly restrictive diets - fuel your workouts!


Focus on whole foods, get enough protein, and eat to adequately fuel your workouts for that #bootygrowth.


If your goal is muscle building, be sure you're eating enough calories to facilitate hypertrophy. Don't cut calories too aggressively.


woman doing glute bridge exercise with fitness band ripl fitness


Final Thoughts on the 12 Week Glute Plan


There you have it - the full blueprint for sculpting stronger, perkier glutes over the next 12 weeks!


This workout plan checks all the boxes:


βœ… Strategic Exercise Selection

βœ… Volume and Intensity Variation

βœ… Progressive Overload Built-In

βœ… Minimal Equipment Needed

βœ… Detailed Guidance Given


The roadmap is laid out...now time to put in that work!


Here are a few closing reminders:

  • Stick to the 3x per week frequency religiously
  • Push yourself and progress the weights
  • Practice form before chasing #s
  • Monitor fatigue closely
  • Celebrate non-scale victories
  • Have fun watching your booty grow!


You CAN and WILL build your best glutes ever over the coming months.

So claim those gains...one rep at a time!


Show off that peach proudly πŸ‘πŸ˜‰


What are you waiting for...let's train!


Fitness woman doing lunges exercises for leg muscle workout training ripl fitness


Frequently Asked Questions


What is the best squat for glutes?


The goblet squat targets the glutes and quadriceps.


For more glute emphasis try a wide-stance squat or sumo squat.


Descend until your hips are below your knees.


How long is this glute workout program?


This is a 12-week glute specialization program to help you achieve a rounder, stronger booty. It's time to commit if you want killer glute gains!


How often should you train glutes?


For optimal growth, aim for 2-3 focused glute workouts weekly. Allow at least 1 full rest day between sessions for recovery.


Glutes respond well to training frequencies of 10 to 12 sets per muscle group each week.


What are the best glute exercises?


Hip thrusts, squats, and deadlifts train the glutes through full range of motion. Also add isolation exercises like kickbacks, bridges, and frog pumps.


Strengthening your glutes requires both multi-joint and isolation movements.


What should I include in a glute workout?


A well-rounded glute workout should include compound lifts like squats and deadlifts alongside isolation moves like hip thrusts, kickbacks, and bridges.


Warm up properly and train with good form to avoid lower back strain.


How do I activate my glutes?


Try bodyweight glute bridges, fire hydrants, clamshells, and banded walks during your warm up.


Really focus on squeezing your glutes at the top of each rep.


Activate your glutes prior to heavy lifting for best results.


How many reps should I do for glutes?


For sculpting rounder glutes, higher reps around 15-20 work well.


But also incorporate low reps between 6-10 for strength, and mid-range reps from 10-12 for a mix of strength and size.


Vary your reps!


Should I get a personal trainer for glutes?


A certified trainer can help you progress safely, optimize form, periodize your program, and push you out of your comfort zone.


If glutes are your main goal, a skilled trainer is a wise investment.


Fitness woman doing kickback exercise for glutes with resistance band ripl fitness


My Philosophy as a Glute Specialist


As a certified personal trainer and glute programming expert, I'm thrilled to share this science-based 12 week plan with you.


Over my career, I've trained hundreds of clients towards their goal of building a bigger, stronger, rounder booty!


Sculpted glutes not only look great, but also enhance athletic performance and improve posture through strengthened hips.


Why I Created This Glute Building Program


Far too often I'd witness poor glute activation and weaknesses causing lumbar and hip issues. Or squat-obsessed fitness enthusiasts with super strong quads yet flat, inactive glutes.


I knew properly strengthening the glutes could help many achieve their fitness goals while reducing injury risk. But few comprehensive glute programs existed.


There was a need for a thoughtfully designed, progressive full body workout plan emphasizing strategic glute activation and hypertrophy. And so, after years of research and client testing, my 12 week glute workout program was born!


This training approach stimulates maximum glute growth through periodization, strategic exercise selection, and proper anatomical focus during each rep.


The shapely booty you deserve is now attainable through diligent training.


Advice for Following My Program


As you embark on your glute gaining journey in the coming weeks, heed this guidance:


  • Thoroughly warm up your hips pre-workout
  • Maintain core bracing during compound lifts
  • Initially use bodyweight until you'll be able to safely manage added load
  • Stick to slightly higher volume between 6-7 sets per glute muscle
  • Heed any unusual hip joint signals warranting medical advice
  • Celebrate your best asset unapologetically πŸ‘πŸ˜†


I'll be right by your side providing exercise form tips and modifications along the way too.


Let's train smarter and get after those glute goals the right way...together!


Just remember, good things come to those who squat! πŸ’ͺ



ο»ΏFor More Training Advice + Diet and Lifestyle visit us RIPL Fitness


PS: Make sure you check out the rest of our Legs Training Guides:


Leg Press Machine Exercise | Ultimate Leg Press Workout Guide

The Best Leg Strengthening Exercises for Seniors

Easy Wall Exercises For Legs | Wall Workout

8 Best Hack Squat Alternatives That Target Your Quads

10 Single Leg Exercises to Build Explosive Leg Strength

Best 10 TRX Leg Exercises For Lower Body | TRX Leg Workout

Best 18 Calisthenics Leg Exercises | Calisthenics Leg Workout

12 Best Kettlebell Leg Exercises | Leg Workout

9 Compound Leg Exercises | Best Compound Exercises For Lower Body