If you’re looking for a free, easy-to-follow, and effective glute workout program that can transform your booty in three months, you’ve come to the right place.
I’ve shared a 12 week glute program in this article that includes workouts of popular fitness coaches, including Jeff Cavalier, Bret Contreras, Jeff Nippard, and Robin Gallant.
This routine is suitable for all fitness enthusiats, from bodybuilders and athletes to powerlifters and typical fitness freaks.
Whether you’re a male or female, you can follow this program to build a solid, defined, and sizable glute at the gym.
Why Should You Train Your Glutes?
Glute is one of the largest muscle groups in your body. It provides 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: The goal of training is not only building muscle but also reducing the risk of injury. You can bolster your glutes to even out muscle imbalances, provide support to the truck during activities, and minimize the risk of lower back and hamstring injuries.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 listing performance, you can buttress your glutes by following this program.
How to Plan a Glute Workout Program?
The glute program must include both compound and isolation exercises.
The compound glute exercises bolster the hamstring and lower back muscles along with the glutes Maximus and medius to increase strength and mass.
While the isolation exercises allow you to target your glute specifically and improve definition and mobility.
Your routine should also contain high reps, medium reps, and low reps sets so you can build strength and size.
You should also include a variety of equipment-based exercises, such as machines, barbells, dumbbells, and resistance bands.
12 Week Glute Workout Plan to Transform Your Booty
- 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 60 seconds to 3 minutes throughout the program.
Week 1 to 3 – Athlean X Glute Workout
The Athlean X glute program was created by Jeff Cavaliere, a popular fitness YouTuber, licensed physical therapist, and certified strength and conditioning specialist.
Jeff has trained many clients, from professional athletes to everyday fitness enthusiasts. 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.
He has also designed a 22-day glute training to help you take your glute strength to the next level and improve shape.322-Day GLUTE WORKOUT (GLUTE EXERCISES FOR A BETTER BUTT… GUARANTEED!) By Jeff Cavaliere MSPT, CSCS
In this 12 week glute transformation, I’ve shared his program for the first three weeks.
Week 1 – Monday – Glute Training
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 Training
| 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 – Glute Training
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 Training
| Exercise | Activity |
|---|---|
| DB Single-leg Romanian Deadlift | Perform 8 reps on each side x 3 |
| Slick Floor Bridge Curl | 3 sets of 60 seconds each |
| Dumbbell Bulgarian Sprinters | 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
The 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.4 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 enthusiats, from lifters to athletes.
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 being 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 |
12 Week Glute Program PDF
Frequently Asked Questions (FAQs)
Is it possible to transform the 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.
I am a beginner. Can I follow this routine?
This routine is not suitable for beginners. If you’re a beginner, you can train your glutes once to twice a week. Once you develop strength and will have six months to one year of experience, you’ll be able to follow this program.
Can I make changes to this program?
You can adjust this program according to your need. For example, you can replace some exercises, increase and decrease interval time between sets, and reduce and increase the number of repetitions.
Related Programs:
- 12-Week Progressive Overload Program
- 12-Week Body Transformation Workout Plan
- Free 12-Week Ab Workout Plan to Forge Six-Pack Abs
- 12-Week Powerlifting Program with PDF
- 12 Week Crossfit Program with Free PDF
References
- 1Buckthorpe, Matthew et al. “ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,4 (2019): 655-669.
- 2Jeong, 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
- 322-Day GLUTE WORKOUT (GLUTE EXERCISES FOR A BETTER BUTT… GUARANTEED!) By Jeff Cavaliere MSPT, CSCS
- 4How to Design an Optimal Glute Training Program By Bret Contreras
