Nikki McGrath

Personal Trainer

Welcome to your 12 WEEK Glute Building Program! Are you ready to build YOUR best glutes?

GLUTE BUILDING does exactly that- builds the glutes. When it comes to the Glute complex, there’s three specific muscles we want to focus on for ultimate glute growth:

1. Gluteus Maximus: This is the largest muscle in the gluteal group. To target it effectively, incorporate exercises like squats, deadlifts, and hip thrusts, which allow for greater range of motion and load.
2. Gluteus Medius: Positioned on the outer surface of the pelvis, this muscle is crucial for hip stabilization and abduction. Target it through lunges, lateral band walks, and single-leg exercises to enhance its activation.
3. Gluteus Minimus: The smallest muscle, located beneath the gluteus medius, aids in hip stability and movement. Exercises like side-lying leg lifts and hip abduction are great for isolating this muscle.

This program’s workouts are designed to target all three, as well as exercises using different angles, times under tension, rep load, and more, making workouts efficient and effective. I built this with YOU in mind- an efficient, time sensitive program designed to strengthen, build, and define your glutes. 

This program has 3 phases- Foundation, Progression, and Performance. These phases are 4 weeks each, and are put in place to avoid overloading, overtraining, and “say no” to plateaus.

Workouts: 
There are three full leg days a week, for 12 weeks, designed to be completed MWF, as well as an optional mobility flow that can be completed as many times as you want. I recommend 2-3.

For best results, complete the 12 weeks & repeat to keep the gains coming. 🔥

What’s Included:

✅ 12-Week Strength + Glute Training Plan
✅ 3 Progressive Training Phases (4 weeks each)
✅ 3 Strength Days 
✅ How-to for Progressive Weight Overload 
✅ Detailed Exercise Instruction & Rep Schemes
✅ Recovery, and Mobility Focus
✅ Modification options listed

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