8-Week Glute Growth Program
Built With Lans
WeightliftingGirls, if you want a better ass, you need a better plan.
This is my 8-week glute growth program for girls who want to stop winging their workouts and actually train with structure. The program is built around the way I like to train myself and incorporates movements + progressive overload that took me from flatty to phatty.
You’ll train 5 days a week, with 3 lower body focused sessions and 2 upper body sessions, so you’re still building your overall physique while keeping glute growth as the main priority.
Everything is already laid out for you. You’ll have your exercises, sets, reps and demos in the app, and you can log your weights and reps as you go so you can actually see yourself progressing week to week.
what you’ll get:
8 weeks of structured training, 5 workouts per week, 3 lower body focused sessions, glute-focused programming, progressive overload built into the program, exercise demonstrations, in-app weight and rep tracking, lifetime access to the program
- alternative exercise options suited to your experience level
show up, track your lifts, get stronger and grow the glutes.
A
Glute Bridge
2 x 8
B
Hip Airplane
2 x 10
C
90/90 hip rotations
2 x 8
D
Alternating Leg Swing
2 x 10
A
Barbell Hip Thrust
3 x 10
B
Romanian Deadlift with DB
3 x 8-10
C1
cable kickbacks
3 x 8-10
C2
Single Leg Hip Thrust
3 x 8-10
D
seated hamstring curl
3 x 12
E
Hip Abductor Machine
3 x 12-15
A
shoulder CARs
2 x 8
B
Scapular Push Up
2 x 12
C
Forearm Wall Slide w/ Retraction
1 x 10
D
Band Pull-Apart
2 x 10
A
Seated DB Shoulder Press
3 x 8-10
B
Incline Chest Press
3 x 10-12
C1
Tricep Pushdown
3 x 12-15
C2
DB Lateral Raise
3 x 12-15
D1
Unilateral Cable Rear Delt Fly
3 x 8-10
D2
Barbell Upright Row
3 x 8-10
E1
Cable Crunch
3 x 12-15
E2
Reverse Crunch w DB
3 x 10-12
A
Back Squat
10, 10, 8, 8
B
Elevated Goblet Squat
3 x 10
C1
Seated Single Leg Press
3 x 12
C2
Glute Bridge
3 x 8
D
DB Walking Lunge
3 x 10
E
Prone Machine Hamstring Curl
3 x 12-15
F
Calf Raise Machine
A
Glute Bridge
2 x 8
B
Hip Airplane
2 x 10
C
90/90 hip rotations
2 x 8
D
Alternating Leg Swing
2 x 10
A
Bent Over Row
4 x 10
B
Lat Pull Downs
3 x 10-12
C1
Overhead Press DB
3 x 10
C2
Single Arm DB Row
3 x 10
D
Cable Pullover
3 x 12
E
DB Bicep Curls
3 x 10
F
Hammer Curl
3 x 12-15
G1
Cable Crunch
3 x 12
G2
Reverse Crunch w DB
3 x 10
A
shoulder CARs
2 x 8
B
Scapular Push Up
2 x 12
C
Forearm Wall Slide w/ Retraction
1 x 10
D
Band Pull-Apart
2 x 10
A
Barbell Hip Thrust
10, 10
B
DB Bulgarian Split Squat
3 x 10-12
C
Romanian Deadlift with DB
3 x 10-12
D1
Goblet Squat
3 x 10
D2
Single Leg Hip Thrust
3 x 10
E1
Hip Abductor Machine
3 x 15-20
E2
Hip Adductor Machine
3 x 15-20
A
Glute Bridge
2 x 8
B
Hip Airplane
2 x 10
C
90/90 hip rotations
2 x 8
D
Alternating Leg Swing
2 x 10
Alana Maree
Hey I'm Lans, a personal trainer, law student and bikini bodybuilder preparing for my debut! After losing 20kg, completely changing my own physique, and becoming a certified personal trainer, I created Built With Lans to help other women build muscle, get stronger and feel confident in the gym :)
now you’ve actually got the plan. 8 weeks, 5 sessions a week, progressive overload and no more random workouts. all you have to do is show up and put in the work. show up for you !
Get 8-Week Glute Growth Program
Alana Brennan
PT, online coach + bikini bodybuilder
Verified Athlete"“I initially lost 20kg and then completely changed my physique through strength training, progressive overload and consistency. This program is built around the same training principles I used myself.”"
