The Gluteator
Gain Muscle with Janet Calderon
It’s a gym based only intermediate/advanced program designed to create some serious
Glute gains while working on the hourglass physique
... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (40)
+35 sessions more
Details
Category
Weight Lifting, Nutrition, Full Body, Lower Body, Upper Body, Glutes, Legs
Duration
8 weeks, 5 days/week, 60-90 min
Level
Intermediate
Equipment
Basic gym equipment
Location
Gym
Frequently Asked Questions
What are the goals of this program?
Increase glute size while also working on the hourglass physique
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental clarity and focus
What do I need to participate?
You need a gym membership that has standard workout equipment
A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
The workouts are designed for those that have basic gym training already.
What’s the schedule?
Weight training 5 times per week
Most recommended training schedule:
Day 1: Legs
Day 2: Push Day
Day 3: Rest day/active rest
Day 4: Glutes and hamstrings
Day 5: pull day
Day 6: Detail Day
Day 7: Rest Day
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
1 full rest day
How much cardio do I need?
Check out the Cardio tab where I answer the most common cardio questions and give more insight on how to navigate your cardio
How will I get the best results?
Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
Check out Macros 101 tab and recipe’s tab for all macro friendly meal ideas for breakfast, lunch, dinner, snacks, desserts.
Drink at least eight 8 oz glasses of water daily
Make sure to use active and full rest days to allow muscles to recover
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram @j_sthetics or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
How can I get access to your macro guide and cookbook?
Here is the link to the macro friendly cookbook and and guide
https://www.canva.com/design/DAF3fDmY5Yw/0BoCoFuSjmtmWpJzS6NqNA/view?utm_content=DAF3fDmY5Yw&utm_campaign=designshare&utm_medium=link&utm_source=editor
Frequently Asked Questions
What are the goals of this program?
Increase glute size while also working on the hourglass physique
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental clarity and focus
What do I need to participate?
You need a gym membership that has standard workout equipment
A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
The workouts are designed for those that have basic gym training already.
What’s the schedule?
Weight training 5 times per week
Most recommended training schedule:
Day 1: Legs
Day 2: Push Day
Day 3: Rest day/active rest
Day 4: Glutes and hamstrings
Day 5: pull day
Day 6: Detail Day
Day 7: Rest Day
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
1 full rest day
How much cardio do I need?
Check out the Cardio tab where I answer the most common cardio questions and give more insight on how to navigate your cardio
How will I get the best results?
Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
Check out Macros 101 tab and recipe’s tab for all macro friendly meal ideas for breakfast, lunch, dinner, snacks, desserts.
Drink at least eight 8 oz glasses of water daily
Make sure to use active and full rest days to allow muscles to recover
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram @j_sthetics or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
How can I get access to your macro guide and cookbook?
Here is the link to the macro friendly cookbook and and guide
https://www.canva.com/design/DAF3fDmY5Yw/0BoCoFuSjmtmWpJzS6NqNA/view?utm_content=DAF3fDmY5Yw&utm_campaign=designshare&utm_medium=link&utm_source=editor
Features that support your success
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Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Comments
D
Dara • 1d ago
Excited to start Round 2 of this program!
T
Tyler • 11d ago
70,
T
Tyler • 12d ago
💯
J
Jonet • 1mo ago
Holy moly loved it
J
Jonet • 1mo ago
Can’t lift my arms 😅👌🏻
D
Dara • 1mo ago
Ma’am, those kickbacks!!!😩🍑🔥