The 12 Week Glute Growth Workout Plan is designed to help individuals build and strengthen their glutes through a structured 5-day workout split. Created by fitness expert Jeremy Ethier, this program emphasizes effective lower body exercises, including barbell hip thrusts and Bulgarian split squats, to maximize glute activation. Each week is carefully planned to ensure adequate recovery and progression, making it suitable for both beginners and experienced lifters. With detailed instructions and exercise alternatives, this plan is perfect for anyone looking to enhance their glute development and overall lower body strength.

Key Points

  • Includes a structured 5-day workout split focusing on glute growth
  • Features exercises like barbell hip thrusts and Bulgarian split squats
  • Designed by fitness expert Jeremy Ethier for effective glute training
  • Provides alternatives for exercises to accommodate different fitness levels
  • Emphasizes recovery with at least one rest day between lower body workouts
newtopiccyclegrowin
Author:Jeremy Ethier
107 pages
Language:English
Type:Guide
Biology
newtopiccyclegrowin
Author:Jeremy Ethier
107 pages
Language:English
Type:Guide
Biology
84
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Glute Growth
12-week
Workout Plan
OVERVIEW
The exact days of each workout don’t matter, as long as you have at least 1 day of rest between each
“lower body” day.
If you are unable to train 5 days per week, you can eliminate 1 of the upper body workouts to bring it
down to 4 days per week.
After you complete the 12 weeks, we recommend joining one of our Built With Science programs for
more science-based workouts to continue challenging you and getting you results.
Shoutout to glutes training expert Bret Contreras for his help with developing this glutes program!
Welcome to your 12 week glute plan!
This plan uses the following 5-day workout split:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Lower
Body 1
Upper
Body 1
Lower
Body 2
Upper
Body 2
Lower
Body 3
Rest Rest
12-WEEK GLUTE GROWTH WORKOUT PLAN
@JEREMYETHIER
2
EXERCISE ALTERNATIVES 5
WEEK 1-4
DAY 1: LOWER BODY 1 9
BARBELL HIP THRUST 10
PAUSE BACK SQUAT 11
CABLE KICKBACKS 12
STANDING CABLE HIP ABDUCTION 13
DAY 2: UPPER BODY 1 15
INCLINE DUMBBELL PRESS 16
(WEIGHTED) CHIN-UPS 17
SEATED DUMBBELL SHOULDER PRESS 18
SEATED CABLE ROW (MID/UPPER BACK FOCUSED) 19
CABLE LATERAL RAISE 20
DAY 3: LOWER BODY 2 22
SMITH MACHINE REVERSE LUNGE 23
SMITH MACHINE HIP THRUST 24
DUMBBELL ROMANIAN DEADLIFT 25
SIDE LYING HIP RAISE 26
DAY 4: UPPER BODY 2 28
CLOSE GRIP BENCH PRESS 29
LAT PULLDOWNS 30
STANDING DUMBBELL SHOULDER PRESS 31
DUMBBELL CHEST SUPPORTED ROW (MID/UPPER BACK
FOCUSED) 32
REAR DELT CABLE FLY 33
DAY 5: LOWER BODY 3 35
SUMO DEADLIFT 36
WEIGHTED STEP-UPS (KNEE FRIENDLY) 37
(WEIGHTED) SINGLE LEG HIP THRUSTS 38
LATERAL BAND WALK 39
WEEK 5-8
DAY 1: LOWER BODY 1 42
BACK SQUAT 43
PAUSE BARBELL HIP THRUST 44
BODYWEIGHT 45 DEGREE HYPEREXTENSIONS 45
CABLE KICKBACKS 46
DAY 2: UPPER BODY 1 48
BARBELL BENCH PRESS 49
DUMBBELL CHEST SUPPORTED ROW (MID/UPPER BACK
FOCUSED) 50
INCLINE DUMBBELL PRESS 51
LAT PULLDOWNS 52
CHEST SUPPORTED DUMBBELL REAR DELT ROW 53
DAY 3: LOWER BODY 2 55
HIP THRUST (BODYWEIGHT) 56
BULGARIAN SPLIT SQUAT (GLUTE-FOCUSED) 57
LYING LEG CURLS 58
SEATED HIP ABDUCTION MACHINE 59
DAY 4: UPPER BODY 2 61
STANDING BARBELL OVERHEAD PRESS 62
(WEIGHTED) PULL-UPS 63
FLAT DUMBBELL PRESS 64
CHEST SUPPORTED MACHINE ROW 65
DUMBBELL LATERAL RAISES 66
DAY 5: LOWER BODY 3 68
DUMBBELL ROMANIAN DEADLIFT 69
SINGLE-LEG LEG PRESS 70
BARBELL GLUTE BRIDGE 71
SIDE LYING HIP RAISE 72
TABLE OF CONTENTS
12-WEEK GLUTE GROWTH WORKOUT PLAN
@JEREMYETHIER
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FAQs

What exercises are included in the 12 Week Glute Growth Workout Plan?
The 12 Week Glute Growth Workout Plan includes a variety of exercises specifically targeting the glutes. Key exercises are barbell hip thrusts, Bulgarian split squats, and pause back squats. Each workout is designed to maximize glute activation while also incorporating upper body workouts to ensure a balanced training regimen. The plan is structured to progressively challenge the muscles over the 12 weeks, promoting growth and strength.
How is the workout split organized in this glute growth plan?
The workout split in the 12 Week Glute Growth Workout Plan consists of a 5-day schedule, alternating between lower and upper body workouts. This includes three lower body days focusing on glute exercises and two upper body days. The plan allows for flexibility, enabling users to adjust the training days as needed while ensuring at least one rest day between lower body workouts to promote recovery.
Who is the creator of the 12 Week Glute Growth Workout Plan?
The 12 Week Glute Growth Workout Plan was created by Jeremy Ethier, a fitness expert known for his science-based approach to training. Ethier has a background in kinesiology and is recognized for developing effective workout programs that yield results. His expertise in glute training is reflected in the carefully structured exercises and progression outlined in this plan.
What is the recommended duration for following this workout plan?
The 12 Week Glute Growth Workout Plan is designed to be followed for a full 12 weeks. This duration allows participants to progressively build strength and size in their glutes through consistent training. After completing the plan, individuals are encouraged to continue their fitness journey by exploring other programs offered by Built With Science to maintain their progress.
Are there modifications available for the exercises in this plan?
Yes, the 12 Week Glute Growth Workout Plan includes exercise alternatives and modifications to accommodate different fitness levels and equipment availability. Each exercise is explained in detail, allowing users to choose variations that suit their capabilities. This ensures that everyone, from beginners to advanced lifters, can effectively participate in the program.

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