This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Dumbbells, Other
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

Getting in a solid training session can be hard. Making time to go to the gym five or six days a week can be very difficult for many people. There are jobs, family, and other commitments that have to be considered. 

Even if you can get in three workouts a week, there are some areas that you want to focus on more than others. For most women, the glutes are one of those muscle groups. Fortunately, this 3-day program allows the ladies reading this to train the entire body effectively. It also offers ample opportunity to maximize the potential of those glutes. 

Prioritization of the Glutes

What makes these workouts so effective for this area is that you will be focusing on them at the beginning of each session. Training them first in these workouts allows you to focus on them when your motivation is highest and you have the most energy to commit. The exercises that are included will help you make the glutes look better and be stronger. Hard to beat that combination, right?

Keys to This Program

The workouts below will offer rest periods. The glute-focused movements will have an option to rest a little longer if needed. If you stick to these rest periods, you should be able to complete all three workouts in one hour each.

There are no machine movements included in this program making it extremely versatile. No matter where you work out, whether that’s at home or at the gym, you’ll be able to complete this program with little to no modifications depending on your equipment. 

Take at least 24 hours in between each workout to recover properly. Training with full-body workouts isn’t the same as a traditional “bro-split.” Since the entire body is being challenged, more recovery time would be beneficial.

Accessory Workouts

The two accessory workouts included are short by design. They should be performed on a day that you do cardio only or an off day if you feel you need them. If you decide the full-body workouts are enough, then don’t worry about completing the accessory work. Focus on recovery instead.

One workout is a high rep challenge while the other is a superset. If you like one more than the other, do it twice. If you want to alternate each session, you can do that too. Make the workouts yours so you can maximize your potential. Just make sure you take two complete days off of training per week.

Below are example schedules based on training level. 

Example Week - Beginner

  • Monday: Workout 1
  • Tuesday: Off 
  • Wednesday: Workout 2
  • Thursday: Off
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Example Week - Intermediate/Advanced

  • Monday: Workout 1
  • Tuesday: Off or Accessory Workout 1
  • Wednesday: Workout 2
  • Thursday: Off or Accessory Workout 2
  • Friday: Workout 3
  • Saturday: Off
  • Sunday: Off

Lean female with brown hair doing kettlebell lunges in the gym.

Full-Body Workout 1

The first two movements for this session are the barbell hip thrust and the hyperextension. These are two very effective movements if they are done properly.

Barbell Hip Thrust – Make sure the barbell is in a position that you’re comfortable with. If you need a towel or mat around the bar, don’t be afraid to use it. The more comfortable you can be, the more beneficial the exercise is. When you lift the barbell up, make sure the glutes contract hard. Hold that position before slowly lowering the weight back down.

Hyperextension - This is considered by many to be a lower back exercise. If you stop when your upper body is at a 45-degree angle, then it will isolate the lower back. Raise your upper body up, and then contract the glutes so the upper body comes up even more. Your torso should be close to vertical before you lower yourself back down. If you don’t have a hyperextension bench, a preacher bench or adjustable bench would work as well.

The rest of the workout includes one core movement as well as movements for the rest of the body.

Exercise Sets Reps Rest
Barbell Hip Thrust 3 8-12 60-90 sec
Hyperextension 3 8-12 60-90 sec
Dumbbell Squat 3 12 60 sec
Lying Leg Raise 3 12 60 sec
Pull Up 3 12 60 sec
Bent-Over Barbell Row 3 12 60 sec
Lateral Raise 3 12 60 sec
Overhead Triceps Extension 3 12 60 sec
Push Up 3 12 60 sec

Full-Body Workout 2

This one will begin with two different glute exercises. The first one is going to help you get stronger while the other will maximize the mind-muscle connection.

Good Morning – This will benefit the glutes as well as the hamstrings and lower back. Don’t go super-heavy on it. There has never been a good morning competition, so more isn’t necessarily better. If you can’t handle the weight for the minimum reps, lighten the load. Wear a belt if you feel it will help protect your lower back.

Glute Kickback – This is the bodyweight version of the exercise. If you have ankle weights, add them to increase resistance. If not, hold the contraction at the top for one second during the first set, two during the second set, and three for the last. 

The next two movements in this program will also train the glutes in a secondary role. The rest of the workout is below.

Exercise Sets Reps Rest
Good Morning 3 8-12 60-90 sec
Glute Kick Back 3 8-12 60-90 sec
Stiff Leg Deadlift 3 8-12 60-90 sec
Goblet Squat 3 12 60 sec
Crunches 3 12 60 sec
Incline Dumbbell Press 3 12 60 sec
Dumbbell Flys 3 12 60 sec
Dumbbell Tricep Kickbacks 3 12 60 sec
Pullover 3 12 60 sec
Seated Dumbbell Curl 3 12 60 sec

Full-Body Workout 3

The final full-body workout of the week will begin with a contraction challenge followed by an athletic version of a classic exercise. 

Bodyweight Glute Bridge - Much like planks for abs, holding a bridge will help improve stability in the glutes. If you need to start with your bodyweight alone, that is fine. If you can add a dumbbell or barbell to make the challenge more interesting, go for it.

Curtsy Lunge – If you haven’t done these before, they may appear silly. Don’t knock them until you try them. They are challenging and will be even more so after the glutes had been pre-exhausted by the bridges. Don’t attempt to set the back foot further than you’re capable. Do the best you can, and challenge yourself as you progress. Think about contracting the glutes when you bring the leg up. Concentrate hard so the hip flexors don’t dominate the set.

The next two exercises are lower-body focused. With the glutes being challenged in the first two movements, the quads and hamstrings will likely be able to work harder on their own.

Exercise Sets Reps Rest
Bodyweight Glute Bridge 3 15-30 sec 60-90 sec
Curtsy Lunge 3 12 60-90 sec
Jump Squat 3 12 60 sec
Walking Lunge 3 12, each leg 60 sec
Side Crunch 3 12 60 sec
Seated Dumbbell Press 3 12 60 sec
Rear Lateral Raise 3 12 60 sec
Lying Tricep Extension 3 12 60 sec
Flat Dumbbell Fly 3 12 60 sec
T-Bar Row (or Two-Arm DB Row) 3 12 60 sec

Accessory Workout 1

Exercise Sets Reps Rest
Bodyweight Glute Bridge 5 20 30 sec
Bodyweight Hip Thrust 5-10 100 total reps As needed*

*Perform as many reps as you can. Upon failure, rest briefly before continuing where you left off. Continue until you perform 100 total reps.

Accessory Workout 2

Exercise Sets Reps Rest
Curtsy Lunge 3 15 none
Banded Good Morning* 3 15 30 sec

*If you don't have access to a band, you can use your bodyweight, a dumbbell, or a barbell.

Nellis Mpulubusi
Posted on: Mon, 04/15/2024 - 16:00


Hyperextensions are really tough on my back/upper glutes and always have been. Is there a substitution for this?


M&S Team Badge
Posted on: Tue, 04/16/2024 - 08:25

If you have access to a Reverse Hyper machine, that would be your best bet. If you can't do that either, then you may need to see your doctor about your back. Hope this helps!

Posted on: Mon, 01/22/2024 - 12:30


Had anyone finished this 12 week programme? If so, were you happy with the results? Were you toned in the right places and did you me glutes grow?


Posted on: Sun, 01/07/2024 - 12:01

I'm just about to finish the 12 week women's workout plan and am looking to start this one soon. I know you said rest days shouldn't have any strenuous workouts/cardio if any, but would you consider yoga to be strenuous? Specifically, I'm doing 30 - 45 mins routines that mostly help with flexibility and mobility.

M&S Team Badge
Posted on: Mon, 01/08/2024 - 21:35

Yoga is great! Keep it in, Chris!

Posted on: Fri, 12/08/2023 - 05:47

How can I modify this exact workout to do at home with dumbbells?

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:39

Replace all the non-dumbbell exercises with dumbbell movements that you find here.

Some may have to be repeated because choices are limited. You can add bodyweight exercises as well.

Posted on: Wed, 11/22/2023 - 01:12

I want to start wih the program but I have no idea wich diet I should follow. Can you help me?

M&S Team Badge
Posted on: Wed, 11/29/2023 - 20:42

If your goal is fat loss, this can help.

If you need to gain size and muscle, then start here.

Posted on: Mon, 10/02/2023 - 04:26

I am almost finishing the 6 week program. And i see slightly changes already. Increasing the total weight and the reps every week.(following a protein diet as well). My question is can i keep doing this workout for more than 6 weeks or i should change it?. thanks in advance!!

M&S Team Badge
Posted on: Thu, 10/05/2023 - 21:06

Hi, Mariela. Glad you are seeing improvement. You can do it for longer than six weeks if you like. 12 would be where I suggest making a change for sure. Thanks for reading M&S!

Claudia Garner ...
Posted on: Sun, 09/17/2023 - 00:54

Hi my concern is. I've been training for 2 weeks now and I'm following the 3 day women's glut program ( beginners) I have been finding my upper body shoulders and neck in pain- stiff! Is this normal? Am I working correctly.

M&S Team Badge
Posted on: Tue, 09/26/2023 - 20:39

Hi Claudia, yes, it is common. It should be something that a massage or muscle cream can help with. If a massage doesn't help, see a physician to be safe.

Posted on: Wed, 08/02/2023 - 05:24

I have to say thank you for this website. I have dinally a guidance on what to do, how, reps etc. I have sone the 5 day muscle building course and found it pretty clear. Thanks a lot for all this. Once i am done with this workout program i will send you the before and after photos! ;)

Posted on: Sun, 07/23/2023 - 12:27

Would it be possible to do these workouts on a Saturday/Sunday and Tuesday or is this too close together? I can never guarantee I'll finish work on time the rest of the week!

M&S Team Badge
Posted on: Fri, 07/28/2023 - 10:28

That should be alright, Lily. If it helps you stay consistent, go with it!

Posted on: Sun, 07/02/2023 - 11:51

I want a program for two days a week in the gym for the goal of muscle building
I am considered a beginner
Can i make it happen?

M&S Team Badge
Posted on: Fri, 07/07/2023 - 06:34

You can, and maybe this article can help you find a program that would suit your needs.

Posted on: Sat, 03/25/2023 - 11:22

can you build these into supersets or circuits?

M&S Team Badge
Posted on: Thu, 03/30/2023 - 15:37

Absolutely! Just pair or group them up and don't stop until you finish the last exercise. Rest two minutes before going again.

Emili De Oliveira
Posted on: Sun, 03/12/2023 - 18:38

How heavy should the weights be for these exercises?

M&S Team Badge
Posted on: Thu, 03/23/2023 - 19:37

You should feel challenged, but not reach failure until the final set of each exercise. If you can do more than two reps over the rep range listed, go up.

Theresa M
Posted on: Tue, 02/28/2023 - 23:21

Hi! I was wondering where I can add regular deadlifts or sumo deadlifts on one of the days. I really want to grow my butt and legs and I feel those are essential to growth or am I wrong? Can I achieve my goals with just these exercises?

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:27

Do Sumos on Accessory Workout 2. You can do it with these alone, but sumos are good and I don't want to discourage them.

Jenny from the ...
Posted on: Fri, 02/03/2023 - 14:19

Hi! I love this workout SO much. I'm nearing the end of the 6 weeks and I'm wondering if you could recommend another workout to follow up and keep developing my lower body and maybe keep to 3 or 4 days, because that is perfect for my schedule. Thanks so much!!

M&S Team Badge
Posted on: Mon, 02/20/2023 - 21:17
Posted on: Thu, 02/02/2023 - 16:38

This program worked wonders for my glutes and overall body strength!! What do you recommend for 3 day full body that doesn't increase glute size now lol. Just maintains what this program has done? Recommendations? Thx so much!!

M&S Team Badge
Posted on: Mon, 02/20/2023 - 21:07

You can do this without the glutes exercises, or you can try this.

Posted on: Wed, 01/25/2023 - 07:52

Hi Roger
Thanks for posting this 6 week plan, it has reignited my passion for the gym and motivation has doubled. I pretty much love all of the exercises and they're working because I'm sore and feeling much more toned.

My question is what happens after the 6 weeks or can i keep at this and gradually increase my weight?

I love having a programme to work to; its a total game changer.

M&S Team Badge
Posted on: Fri, 01/27/2023 - 13:46

That means the world to me, Jad. You can either add weight and keep going or change the order of the workouts to provide new challenges. Something that simple could make a difference.

Thank you for reading M&S and the kind words. Much appreciated!

Posted on: Sat, 11/26/2022 - 00:57

Can weightlifting age your face ?
And how to prevent that

M&S Team Badge
Posted on: Sat, 11/26/2022 - 13:00

No idea on that, Emi. Never known that to be a thing, to be honest.

Posted on: Tue, 10/11/2022 - 16:52

Hi my friend,

I am looking leg focused split workout for men. Is there any at M&S or do you have for men? Thanks!

M&S Team Badge
Posted on: Thu, 10/13/2022 - 08:23

I don't know if we have an entire program with an emphasis on legs, but this is a good leg workout that you can plug into your own program, Andy.

In the meantime, I will see what we can find, and if there isn't any, then this is a great idea for future training pieces. Hope this helps!

Posted on: Thu, 10/13/2022 - 14:46

Thankyou Roger!

Dear friend if you can develope “leg focused workout” it could be awesome and helpfull for many of us!

Thankyou and best,


Cindy Cassavechia
Posted on: Tue, 09/27/2022 - 10:00

Roger. Can I do banded glute kickback in the absence of ankle weights? Thanks.

M&S Team Badge
Posted on: Tue, 09/27/2022 - 13:42

You sure can, Cindy. Let us know how it works for you. Thanks for reading M&S!

Posted on: Thu, 08/04/2022 - 03:31

Do you have same sort of plan but in level advanced? This plan was awesome by the way!

M&S Team Badge
Posted on: Sat, 08/13/2022 - 07:53

Glad you liked it, Zeyneb. The advanced workout on this article will help you out.

Posted on: Thu, 08/04/2022 - 03:24

As a beginner I found this program awesome, but do you have plans in level advanced?

M&S Team Badge
Posted on: Fri, 08/12/2022 - 09:14

How long have you been training, Zeyneb, and what is your main goal?

Posted on: Sat, 08/13/2022 - 08:00

I have been working out for 4 months, but using your beginners plan 3 weeks now. I hope to achieve a better shape (especially my belly, legs and glute). Your beginners plan is awesome and perfect for a busy woman like me!

Posted on: Mon, 07/25/2022 - 19:38

How much time do you take between exercises, for rest and set up of the next exercise, to maintain the desired rhythm/results?

M&S Team Badge
Posted on: Mon, 08/01/2022 - 10:03

Rest for 60-90 seconds between sets, exercises, not counting the time it takes to set up for the next exercise. Try to set up as quickly as possible.

Posted on: Tue, 06/28/2022 - 11:12

Can this be done as a circuit, and what should I do if my gym doesn't have a machine/bench for hyperextensions?

M&S Team Badge
Posted on: Thu, 06/30/2022 - 08:56

Hi, Isabella. They sure can be done as a circuit.

The link I'm sharing is for the M&S Exercise Database. The page is for lower back exercises. Find an exercise that you can do and replace the hyperextensions with that exercise.

I hope this helps!

Posted on: Mon, 04/04/2022 - 09:29

Can a 50pluss year young do these workouts?

M&S Team Badge
Posted on: Wed, 04/20/2022 - 19:47

As long as you're healthy and have no restrictions, you sure can, Deci. Age is a number, results are forever if you put in the work!

Posted on: Sun, 02/13/2022 - 23:46

Is there anything I can replace the barbell hip thruster with?

M&S Team Badge
Posted on: Fri, 02/18/2022 - 19:21

Hi, Sarah. If your gym has a glute or hip machine, substitute that.