12 Week Glute Program to Transform Your Booty (with PDF)

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:

  1. 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.
  2. 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
  3. Improve Body Composition: Rounded and symmetrical glutes add definition to your physique, and improve your physical appearance.
  4. 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.
  5. 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

12 week glute program
12 week glute guide
  • 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 1Monday – Glute Training

Dynamic Stretching

  • Toe Down Hip Lift: 30 seconds for each leg
  • Toe-Up Hip Lift: 30 seconds for each leg

Main Workout

Barbell Hip Thrust3-4 sets of 10-12 reps
Long Leg March3 rounds of 60 seconds each
Forward Leaning Step-up10 reps/side x 2

Week 1Thursday – Hamstring Training

Romanian Deadlift (RDL)3-4 sets of 10-12 reps
Prone Frog Curl3 rounds of one minute each
Curtsy Lunge10 reps/side x 2

Week 2Monday – Glute Training

Perform the following exercises to activate your gluteal muscles:

  1. Toe-up Hip Swing: 30 seconds x each leg
  2. Toe-Down Hip Swing: 30 seconds x each leg

Main Workout

Single-leg Hip Thrust3-4 sets of 8-10 reps on each side
Dumbbell Frog Press3 sets of one minute each
Low Bar Squat3 sets of 10-12 reps

Week 2 – Thursday – Hamstring Training

DB Single-leg Romanian DeadliftPerform 8 reps on each side x 3
Slick Floor Bridge Curl3 sets of 60 seconds each
Dumbbell Bulgarian Sprinters2-3 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:

Barbell Hip Thrust3-4 sets of 10-12 reps
Long Leg March3 rounds of 60 seconds each
Forward Leaning Step-upPerform 2-3 sets of 10 reps, each leg

Week 3 – Thursday – Hamstring Training

Romanian Deadlift (RDL)3-4 sets of 10-12 reps
Prone Frog Curl3 rounds of one minute each
Curtsy LungePerform 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)

Barbell Hip ThrustStart with 10 reps, then 8, 6, and 15.
Goblet squat3 sets of 12 reps
Heavy Kettlebell Deadlift2 sets of 15 reps
45-Degree Hyperextension2 sets of 20 reps
Band Seated Hip Abduction2 sets of 20 reps

Week 4 – Thursday – Glute Workout (Part B)

Banded Hip Thrust3 sets of 10 reps
Walking Lunge25 reps/leg x 2
Reverse Hyperextension3 sets of 10 reps
Lateral Band Walk2 sets of 20 reps

Week 5 – Monday – Glute Training

Barbell Hip Thrust6 reps x 3 (Heavy)
Bulgarian Split Squat10 reps/leg x 2
45-Degree Hyperextension2 sets of 30 reps
Pendulum Quadruped Hip Extension10 reps/leg x 2
Band Side Lying Clam20 reps/leg x 2

Week 5 – Thursday – Glute and Thigh

Double-Banded Hip Thrust20 reps x 3
Cybex Leg Press10 reps x 3
American Deadlift8 reps x 2
Band Standing Hip Abduction20 reps x 2

Week 6 – Monday – Glute Training

Barbell Glute Bridge3 sets of 8-12 reps
Bodyweight/Cable Glute Kickback3 sets of 10-15 reps
Bodyweight Back Extension3 sets of 20-30 reps
Cable Standing Hip Abduction10 reps/leg x 2
Lateral Band Walks10 steps/side x 2

Week 6 – Thursday – Hamstring and Workout

Dumbbell Curtsy Lunge10 reps/leg x 2
Romanian Deadlift (RDL)3-4 sets of 6-8 reps
Dumbbell Prone Leg Curl3-4 sets of 8-10 reps
Leaning Single Leg Calf Raises20 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

Barbell Back Squat6-8 reps x 27
Barbell RDL10 reps x 39
Walking Lunges8-10 steps/leg x 39
Single Leg Prone Leg Curl8-10 reps/leg x 39
Seated Calf Press Machine30 reps x 310

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

Squat Press (Or Leg Press)10-1249
Cable Squat Pull Through10-1549
Cable Glute Kickback10/side49
Machine Hip Abduction3049
Roman Chair Calf Raises3039

Day 5- Friday

American Deadlift6-828
Barbell Step Up8-1039
Cable Romanian Deadlift8-1039
Kneeling Leg Curl10-1239

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

Barbell Hip Thrust10-1238
Hip Thrust (Drop Set)15-2018
Cable Pull Through10-1238
Single-Leg Hip Thrust12-1539
Cable Glute Kickback12-1538
Standing Calf Raises15-2038

Thursday – Lower Body Workout

Banded Squat Bouncer20-2538
Banded Lateral Walk20/side28
Machine/Band Hip Abduction20-2528
Frog Pump30-5028
Lower Back Extension15-2038

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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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