12-Week Glute-Focused Training Program

This 12-week program is specifically designed to help individuals grow their glutes without increasing leg size, particularly avoiding excessive development in the quadriceps and hamstrings. By targeting the glutes with hip-dominant exercises, minimizing the knee flexion that activates the quads, and using advanced training techniques, this program emphasizes glute hypertrophy (muscle growth) without adding unwanted size to the legs.

The program is broken down into 3 phases, each with a clear objective and progression plan that builds from foundational glute activation to advanced strengthening techniques. In addition to exercises, we'll focus on recovery, nutrition, and the importance of maintaining proper form throughout the program.