The Glute Plan: Free 12-Week Programme

Your free 12-week glute programme from Strong Peach. Three glute-focused sessions a week, built on the one principle that actually builds glutes: progressive overload. Doing a little more — more weight or more reps — than last time.

How it works

  • 3 sessions a week (e.g. Mon / Wed / Fri), 45–60 minutes each.
  • Log every set. Your only goal each week: beat last week by one rep or a little weight.
  • Rest 1–2 minutes between sets on the big lifts, 45–60 seconds on accessories.
  • Eat enough protein and sleep. Muscle is built outside the gym.

Phase 1 · Weeks 1–4: Foundation

Learn the movements, find your working weights. Leave 2–3 reps in the tank.

Day A

  • Barbell hip thrust — 4 × 10
  • Romanian deadlift — 3 × 10
  • Walking lunges — 3 × 12 per leg
  • Cable kickback — 3 × 15 per leg

Day B

  • Goblet squat — 4 × 10
  • Single-leg glute bridge — 3 × 12 per leg
  • Seated hip abduction — 3 × 15
  • 45° back extension (glute focus) — 3 × 12

Day C

  • Bulgarian split squat — 3 × 10 per leg
  • Barbell hip thrust (pause at top) — 3 × 8
  • Cable pull-through — 3 × 12
  • Banded lateral walks — 3 × 20 steps

Phase 2 · Weeks 5–8: Build

Same days, heavier. Drop hip thrusts and RDLs to 4 × 8 and add weight. Leave 1–2 reps in the tank. Add a 4th set to Bulgarian split squats.

Phase 3 · Weeks 9–12: Push

Hip thrusts 5 × 6–8, heavy. Finish each session with a burnout: bodyweight glute bridges to near failure. Week 12: test your hip thrust — compare it to week 1.

Where Butt Builder fits

One scoop of Butt Builder every day — training days and rest days. Creatine increases physical performance in successive bursts of short-term, high intensity exercise (beneficial effect with 3g daily; every scoop has 5g). Muscle stores take around 3–4 weeks to fill, which lines up with the end of Phase 1 — right when the weights start getting heavy.

Get Butt Builder →

This programme is general fitness guidance, not medical advice. If you have an injury, a health condition or are pregnant, check with a qualified professional before starting. Warm up before every session and stop if you feel pain.

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