4-Week Glute + Lower Body
Four guided weeks of glute, hip, and lower-body training with mobility, upper-body balance, and full recovery days.
20 workouts
Muscle gain
Beginner
Free
GlutesLower bodyStrengthBeginner
Day by day
- Day 1: Glute Activation24 min · Learn each position and finish every set with two or three good reps available.
- Day 2: Core Control Foundation25 min · Learn each position and finish every set with two or three good reps available.
- Day 3: Recovery dayLearn each position and finish every set with two or three good reps available.
- Day 4: Lower-Body Shape34 min · Learn each position and finish every set with two or three good reps available.
- Day 5: Upper-Body Foundation32 min · Learn each position and finish every set with two or three good reps available.
- Day 6: Hips + Back Mobility22 min · Learn each position and finish every set with two or three good reps available.
- Day 7: Recovery dayLearn each position and finish every set with two or three good reps available.
- Day 8: Glute Activation24 min · Add one or two controlled repetitions where week one felt comfortable.
- Day 9: Core Control Foundation25 min · Add one or two controlled repetitions where week one felt comfortable.
- Day 10: Recovery dayAdd one or two controlled repetitions where week one felt comfortable.
- Day 11: Lower-Body Shape34 min · Add one or two controlled repetitions where week one felt comfortable.
- Day 12: Upper-Body Foundation32 min · Add one or two controlled repetitions where week one felt comfortable.
- Day 13: Hips + Back Mobility22 min · Add one or two controlled repetitions where week one felt comfortable.
- Day 14: Recovery dayAdd one or two controlled repetitions where week one felt comfortable.
- Day 15: Glute Activation24 min · Add a small load only when the target range stays clean.
- Day 16: Core Control Foundation25 min · Add a small load only when the target range stays clean.
- Day 17: Recovery dayAdd a small load only when the target range stays clean.
- Day 18: Lower-Body Shape34 min · Add a small load only when the target range stays clean.
- Day 19: Upper-Body Foundation32 min · Add a small load only when the target range stays clean.
- Day 20: Hips + Back Mobility22 min · Add a small load only when the target range stays clean.
- Day 21: Recovery dayAdd a small load only when the target range stays clean.
- Day 22: Glute Activation24 min · Keep the strongest repeatable version and finish the month without grinding.
- Day 23: Core Control Foundation25 min · Keep the strongest repeatable version and finish the month without grinding.
- Day 24: Recovery dayKeep the strongest repeatable version and finish the month without grinding.
- Day 25: Lower-Body Shape34 min · Keep the strongest repeatable version and finish the month without grinding.
- Day 26: Upper-Body Foundation32 min · Keep the strongest repeatable version and finish the month without grinding.
- Day 27: Hips + Back Mobility22 min · Keep the strongest repeatable version and finish the month without grinding.
- Day 28: Recovery dayKeep the strongest repeatable version and finish the month without grinding.