W1 W2 W3 W4

DAY 1 - WORKOUT A Weight Weight Weight Weight

BW hip thrust

3 sets, 20 reps

BW full squat

3 sets, 20 reps

BW back extension

3 sets, 20 reps

Side lying clam

1 set, 30 reps per side

 Gorgeous Glutes
weeks 1 - 4
W1 W2 W3 W4
DAY 2 - WORKOUT B Weight Weight Weight Weight
BW single-leg glute bridge

3 sets, 20 reps per side

BW walking lunge

3 sets, 10-20 reps per side

BW reverse hyper extension

3 sets, 20 reps

Side lying abduction

1 set, 30 reps per side

Glutes
W1 W2 W3
DAY 3 - WORKOUT C Weight Weight Weight
Barbell glute bridge

3 sets, 10 reps

Goblet full squat

3 sets, 10 reps

Dumbbell Romanian deadlift

3 sets, 10 reps

Cable hip rotation

1 set, 10 reps per side

 W4
Weight
 W5 W6 W7 W8
DAY 1 - WORKOUT A Weight Weight Weight Weight
Barbell hip thrust

3 sets, 8-12 reps

Barbell front squat

3 sets, 8-12 reps

Barbell Romanian deadlift

3 sets, 8-12 reps

Band seated abduction

1 set, 30 reps
 Gorgeous Glutes
weeks 5 - 8
W5 W6 W7 W8
DAY 2 - WORKOUT B Weight Weight Weight Weight
Shoulders-elevated single-leg
hip thrust
3 sets, 8-12 reps per side

BW skater squat

3 sets, 8-12 reps per side

Dumbbell single-leg Romanian

deadlift
3 sets, 8-12 reps per side

Cable standing abduction

1 set, 30 reps per side

Glutes
W5 W6 W7
DAY 3 - WORKOUT C Weight Weight Weight
Barbell glue bridge

3 sets, 10 reps

Barbell Zercher squat

3 sets, 10 reps

Dumbbell back extension

3 sets, 10 reps

Side lying hip raise

1 set, 12 reps per side

 W8
Weight
 W9 W10 W11 W12
DAY 1 - WORKOUT A Weight Weight Weight Weight
Barbell American hip thrust
(constant tension)
3 sets, 20 reps (nonstop)

Dumbbell deficit Bulgarian

split squat
3 sets, 12 reps per side

Barbell American deadlift

3 sets, 8 reps

Bar half-kneeling horizontal

chop
1 set, 15 reps per side
 Gorgeous Glutes
weeks 9 - 12
W9 W10 W11 W12
DAY 2 - WORKOUT B Weight Weight Weight Weight
BW shoulder and foot elevated
single-leg hip thrust (pause rep)
3 sets, 6 reps/side (3s pause)

Barbell high box squat

3 sets, 6 reps

Single-leg 45-degree
hyperextension
3 sets, 12 reps per side

Cable hip rotation

1 set, 15 reps per side

Glutes
W9 W10 W11
DAY 3 - WORKOUT C Weight Weight Weight
Barbell hip thrust (rest pause)

3 sets, 10 reps (6, 1, 1, 1, 1)

Dumbbell high step up

3 sets, 8 reps per side

Russian kettlebell swing

3 sets, 20 reps

Side lying hip raise

1 set, 15 reps per side

 W12
Weight
 January
Sunday Monday Tuesday Wednesday Thursday
1 2 3

6 7 8 9 10

13 14 15 16 17

20 21 22 23 24
Week 1 Week 1 Workout
Workout A B

27 28 29 30 31
Week 1 Workout Week 2 Week 2 Workout
C Workout A B

Sunday Monday Tuesday

February
Wednesday Thursday
3 4 5 6 7

10 11 12 13 14

17 18 19 20 21

24 25 26 27 28

Sunday Monday Tuesday

March
Wednesday Thursday
3 4 5 6 7

10 11 12 13 14

17 18 19 20 21

24 25 26 27 28

31
y
Friday Saturday Notes
4 5

11 12

18 19

25 26
Week 1 Workout
A

ry Friday Saturday Notes

 1 2

8 9

15 16

22 23

h 1
Friday
2
Saturday Notes
8 9

15 16

22 23

29 30
 Measurements
Start
Weight
Bust
Waist
Hips
Upper Arm
Thigh
Calf

4 Weeks Completed Progress

Weight 0
Bust 0
Waist 0
Hips 0
Upper Arm 0
Thigh 0
Calf 0

8 Weeks Completed Progress

Weight 0
Bust 0
Waist 0
Hips 0
Upper Arm 0
Thigh 0
Calf 0

12 Weeks Completed Progress

Weight 0
Bust 0
Waist 0
Hips 0
Upper Arm 0
Thigh 0
Calf 0