PEACH

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EIGHT WEEK GLUTE GUIDE
BY RACHEL SCHICK
 contents

01
I N T R O

02
P R O G R E S S I V E
O V E R L O A D

03
E I G H T W E E K
G U I D E
01

I N T R O

01
 intro
Hi friends! Welcome to your eight week glute
guide to prepare you for peach szn.

Get ready to efficiently grow your glutes with

only two lower body training days per week.
Why only two days? Well, if you are pushing
yourself to your max during those two lower
body sessions, you will need to give your body
adequate rest between each session for
optimal recovery. Recovery = Growth.

This eight week guide incorporates a

combination of compound exercises, isolation
exercises, and progressive overload to
stimulate muscle growth and promote
hypertrophy. It's important to remember that
building muscle takes time and dedication.
Results will not happen overnight, but with
consistent effort, you will see progress.

Additionally, it's crucial to support your

training with a healthy and balanced diet that
provides your body with the necessary
nutrients and fuel to repair and grow your
muscles. In other words, food is fuel. Food
fuels your workouts and feeds the glute gains.
If you need meal inspiration, check out my
TikTok page (@rachelschick) for everything I
eat in a day!
 So let’s summarize the glute guide.

It’s eight weeks in length. Two lower body

training sessions per week. Each lower body
workout is only four exercises. To achieve
glute hypertrophy, we will be sticking to an
8-12 rep scheme. As the reps decrease
throughout the set, the weight you are lifting
should increase. You want to lift as heavy as
you can for each exercise to the point where
the last 2-4 reps are challenging. As the
weeks go on, you should be progressively
overloading each exercise (see section two
for more information on progressive
overload). Fill the rest of the week with
workouts you enjoy. I recommend adding
something that will target your upper body
and something that will target your
cardiovascular system. Be sure to include 1-2
days of rest. Remember, rest and recovery is
essential for muscle growth. Rest days can
include active recovery (walks, yoga, mobility,
foam rolling, stretching). And finally, ENJOY
YOUR WORKOUTS. If you don’t enjoy what you
are doing, you won’t stick to it.

Now, let's get ready for peach szn!

 02

P R O G R E S S I V E
O V E R L O A D

02
 progressive overload
First, let me give you a little lesson on
progressive overload and why it is essential to
grow your glutes.

Trust me, I know doing the same thing over

and over again can be boring, but when it
comes to building your glutes, doing the same
exercises each week with progressive
overload will get you to your goals much more
effectively than doing random workouts.

Progressive overload refers to the gradual

increase of stress placed on the muscles over
time. By progressively challenging your
muscles, you can stimulate them to grow and
adapt to the increased demand, ultimately
leading to muscle hypertrophy.

But why is progressive overload so important

for muscle growth?

First and foremost, it is necessary to create a

stimulus that forces the muscles to adapt and
grow. Without progressively challenging your
muscles, they will not have a reason to
change or improve. By continually increasing
the load or volume of your training, you can
force your muscles to adapt to the increased
demand, leading to progressive improvements
in strength and size.
 Additionally, progressive overload helps
prevent plateaus in your training. Our bodies
are incredibly adaptable, and if you continue
to perform the same exercises with the same
weight and reps, your muscles will eventually
stop responding to the stimulus. By
progressively challenging your muscles, you
can keep your body guessing and prevent
stagnation in your training.

Progressive overload can be achieved in

several ways, such as increasing the weight
you lift, increasing the number of repetitions,
decreasing the rest periods between sets,
and manipulating the tempo or range of
motion of the exercise. The key is to make
incremental changes to your training over
time, rather than simply sticking to the same
weights/routine week after week.

So, be sure to track your progress, challenge

yourself, and continue to push your limits to
achieve the glute gains you desire.
 03

E I G H T W E E K
G U I D E

03
 LEG DAY 1

EXERCISE SET 1 SET 2 SET 3 SET 4

BARBELL HIP THRUSTS 12 REPS 12 REPS 10 REPS 8 REPS

12 REPS 10 REPS 8 REPS

BULGARIAN SPLIT SQUATS PER LEG PER LEG PER LEG

12 REPS 12 REPS 12 REPS

GLUTE MEDIUS KICKBACKS PER LEG PER LEG PER LEG

12 REPS 10 REPS 8 REPS

DUMBBELL STEP UPS PER LEG PER LEG PER LEG

LEG DAY 2

EXERCISE SET 1 SET 2 SET 3 SET 4

ROMANIAN DEADLIFTS 12 REPS 12 REPS 10 REPS 8 REPS

KAS GLUTE BRIDGES 12 REPS 12 REPS 10 REPS 8 REPS

12 REPS 12 REPS 12 REPS

B-STANCE HIP THRUSTS PER LEG PER LEG PER LEG

12 REPS 10 REPS 8 REPS

REVERSE DEFICIT LUNGES PER LEG PER LEG PER LEG
 disclaimer
Before beginning any fitness program, please
consult with your healthcare provider to
determine if it is appropriate for you. This
fitness program is intended for healthy
individuals over the age of 18. The information
provided in this program is for educational
purposes only and is not intended as medical
advice.

Participating in this program may involve

strenuous physical activity, and there is
always a risk of injury. Rachel Schick, the
creator of this program, will not be
responsible or liable for any injury or harm
you sustain as a result of the program. Rachel
Schick is not liable for any direct or indirect
losses or damages that may result including,
but not limited to, economic loss, injury,
illness, or death.

It is important to listen to your body and not

push yourself beyond your physical
limitations. If you experience any pain or
discomfort during the program, please stop
immediately and seek medical attention.

By participating in this fitness program, you

acknowledge that you have read, understood,
and agree to the above disclaimer.
PEACH
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