FLAT TO FAT

GYM BASED
GLUTES

FLAT TO FAT GYM BASED GLUTES 1

INTRODUCTION

This plan was designed for women who want to specifically grow their glutes. Formulated for anyone
who desires improvement but has no idea where to start. You’re committing to a 4 week glute routine
that will transform you. No bullshit. No shortcuts. No laziness. Hard work, discipline, and consistency. Are
you ready to turn your ass from Flat to Fat? Let’s get this shit!

NUTRITION

80/20

It’s true. The 80/20 rule. It stems from the comparison of meal consumption versus training sessions. The
“average” person consumes 21 meals and trains 4 days a week. 4 dived by 21 is about 19%, leaving the
majority (roughly 80%) of your results up to your nutrition.

Calorie Deficit Calorie Surplus

Consuming less VS Consuming more
calories than you calories than you
burn burn

In order to gain or lose weight at a steady rate, it’s recommended to consume

about 300-500 calories above or below the ideal calorie intake which is 2,000
calories per day. During this 4 week guide, focus on a caloric surplus.

FLAT TO FAT GYM BASED GLUTES 01

 Daily Nutritional Intake

There are two nutrient categories; Macronutrients

and micronutrients. Macronutrients make up your
daily calorie intake which are proteins, carbs, and fats.
Micronutrients consist of vitamins and minerals.

Macronutrients:

Carbs: Stores fat and fuels your body with

energy.

• Sweet Potatoes
• White/Brown Rice
• Quinoa Pasta
• Oats Micronutrients:
• Sprouted Bread
• Bananas
Vitamins & Minerals: Regulates your
• Blueberries
metabolism and allows your body to
function properly.
Proteins: Helps build and preserve muscle
mass.
• B Vitamins
• Vitamin D
• Fish
• Calcium
• Chicken Breasts
• Iron
• Turkey Breasts
• Magnesium
• Lean Beef
• Tofu
• Eggs Recommended Weight Gain Intake:
• Nuts
Calories: 2,300-2,500 after active calories
Fats: Provides energy and aids in nutrient Carbs: 2 grams per pound of body weight
absorption. Proteins: 1 gram per pound of body weight
Fats: 20-30% of calorie intake
• Avocados
• Nuts
• Nut/Seed Butters Favorite app for tracking daily nutrition and
• Olive Oil fitness activity: MyFitnessPal
• Chia Seeds
• Hemp Seeds

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 Supplements

The purpose of a dietary supplement is to add or enhance any

essential nutrient that improves your health and wellness. Also known
as vitamins, minerals, amino acids, enzymes, herbs, etc. These aren’t
completely necessary, but I highly recommend them to increase your
probability of reaching your fitness goals.

Favorite Supplements Type Function Brand Recommendations

Creatine Amino Acid • Builds lean • EHPlabs Crea-8

muscle mass • 1st Phorm Micronized
• Improves Creatine
strength • Optimum Nutrition
• Repairs muscles Micronized Creatine
quicker

Protein Amino Acid • Provides • EHPlabs Blessed (Vegan)

energy • Dymatize Iso 100 (Whey)
• Increases • Optimum Nutrition Gold
muscle growth (Whey)
• Supports
muscle
contraction
• Repairs muscle
tissue

BCAA Amino Acid • Builds lean • EHPlabs Beyond

muscle mass BCAA+EAA
• Alleviates • BSN Amino X
muscle • 1st Phorm BCAA’s
soreness
• Decreases
muscle fatigue

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Meal Ideas

Breakfast:

Scrambled Breakfast Burritos

• Egg Whites
• Veggie Melody (mushrooms, peppers,
onions, etc)
• Avocado
• Protein Tortilla Wraps (Rec: Mission Plant Lunch/Dinner:
Powered)
• Salsa Turkey Stir Fry

Protein Oats • Ground Turkey

• Minced Garlic
• Instant Oats • Broccoli
• Milk (Rec: Ripple Plant Based) • Spinach
• Cinnamon • Stir Fry Sauce (Rec: Trader Joe’s General
• 1 serving Protein Powder Tso)
• Banana + Berries (topping) • Jasmine Rice
• Sriracha (topping)
Bagel Sandwich
Salmon Platter
• Egg
• Cheddar Cheese • Baked Salmon
• Turkey Bacon • Mashed Sweet Potatoes (boil potatoes +
• Avocado add ghee)
• Bagel (Rec: Dave’s Killer Bread • Sauteed Green Beans
Everything)
Shrimp Power Bowl

• Shrimp
• Fajita Veggies
• Black Beans
• Corn
• Avocado
• Lettuce
• Salsa

FLAT TO FAT GYM BASED GLUTES 04

Snacks:

Protein Smoothie Green Smoothie

• 1 serving Protein Powder (Rec: Fruity • 1 Cup Spinach

Flavor) • ½ Cup Frozen Mango
• 1 Banana • ½ Cup Frozen Pineapple
• 1 Cup Frozen Berries • 1 Banana
• 2tbs Peanut Butter • Milk (Rec: Ripple Plant Based)
• Milk (Rec: Ripple Plant Based) • 1 serving Protein Powder (Rec: Vanilla
• Cinnamon Flavor)

On-The-Go

• OIko Yogurt
• Quest Bar
• Lenny & Larry Cookie
• Power Up Trail Mix
• Lean Body Shake
• Boiled Eggs
• PB&J

FLAT TO FAT GYM BASED GLUTES 05

TRAINING

Stretching & Activation Workout Split

We want to “warm up” our muscles before we
begin weight training. Activation and stretching
increases the ability to perform exercises and
decreases potential injuries. Spend about 5-10
minutes doing this before every workout, it’s
worth it.
As tempting as it is to train your lower body
daily, that will actually do more harm than good.
Maximum results require an adequate workout
split. It’s recommended to train your glutes 2-3
times a week to allow rest and repair.

Recommended Training Schedule

Rest

Proper gains require proper repair. Without an Day 1 Legs

adequate amount of rest, injuries are more bound
Day 2 Upper Body
to occur and results are less likely. Insomnia is
real. Motherhood is real. Responsibilities are Day 3 Glutes
real. Everyone has their own reasons for lack of
Day 4 Upper Body
sleep but we NEED it. While resting, a hormone
is released to grow, build, and repair muscle Day 5 Glutes
tissue. AKA growth in your sleep! In order to see
maximum results I recommend 7-10 hours per
night. Prioritize it, it’s vital.

The Formula

FLAT TO FAT GYM BASED GLUTES 06

THE WORKOUT

Terms Key
DB = Dumbbell
BB = Barbell
RB = Resistance Band
# x # = Reps x Sets
Reps = Number of times you complete an exercise
Sets = Completing several reps of an exercise in a row

FLAT TO FAT GYM BASED GLUTES 07

Week 1 & 3

Day 1

Activation

RB Fire Hydrant | 2 x 20 (each leg) RB Donkey Kick | 2 x 20 (each leg)

Weight Training

DB Elevated Goblet Squat | 3 x 10 BB RDL | 3 x 10

BB Hip Thrust | 3 x 10 DB Split Squat | 3 x 8 (each leg)

BB Seated Jump Squat | 3 x 15

Day 2

Activation

RB Leg Lift | 2 x 20 (each leg) RB Hip Bridge | 2 x 20

Weight Training

DB Pulsing Sumo Squat | 3 x 15 DB Single Leg RDL | 3 x 10 (each leg)

DB B-Stance Hip Thrust | 3 x 10

Cable Leg Lift | 3 x 10
(each side)

Cable Pull Through | 3 x 15

FLAT TO FAT GYM BASED GLUTES 08

Week 2 & 4

Day 1

Activation

RB Leg Lift | 2 x 20 (each leg) RB Side Step | 2 x 20

Weight Training

DB Elevated RDL | 3 x 12 DB Curtsy Lunge | 3 x 10 (each leg)

BB Good Morning | 3 x 12 BB Hip Thrust | 3 x 10

DB Sumo Squat | 3 x 12

Day 2

Activation

RB Hip Abduction | 2 x 20 RB Hip Bridge | 2 x 20

Weight Training

DB Lateral Squat | 3 x 10 (each leg) DB Single Leg RDL | 3 X 10 (each leg)

DB Split Squat | 3 x 10 (each leg) Cable Kickback | 3 x 10

DB Step Up | 3 x 10 (each leg) BB Seated Jump Squat | 3 x Burnout

FLAT TO FAT GYM BASED GLUTES 09

THAT’S A WRAP SIS!

Look in the mirror and say “BITCH I DID

THAT!” Pour a glass of wine, champagne,
a shot of tequila...girl WHATEVER. It’s a
celebration! I’m so proud of you! This is only
the beginning. Make exercise a lifestyle, a
form of therapy, your happy place. Continue
to work towards your goals beyond this 4
week guide and stay dedicated. You got
this, I’m always rooting for you! Thank you
so much for your genuine support and love.
Till next time...

XOXO,

Mo

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