Glute Growth: AT HOME
Built With Lans
No gym membership? You can still start your glute growth journey.
This is the at-home version of my 8 Week Glute Growth Program, made for girls who want a proper structured training plan without needing access to a full gym.
You’ll train 5 days a week, with 3 lower body focused sessions and 2 upper body sessions, while keeping glute growth as the main priority.
The workouts are built around dumbbells, resistance bands and simple home equipment, with exercises you can actually progress instead of just doing random band workouts every day.
Everything is already laid out for you in the app, including your exercises, sets, reps and demos. You can log your weights and reps as you go so you can actually track your progress across the full 8 weeks.
If you want to train from home but still want structure, progression and a proper plan, this one’s for you.
A
DB Hip Thrust
3 x 12-15
B
Romanian Deadlift with DB
3 x 10-12
C
DB Single Leg Hip Thrust
3 x 10-12
D
Slider Hamstring Curl
3 x 10-15
E
Banded Kickback
3 x 12-15
F
Banded Hip Abduction
3 x 15-20
A
Seated DB Shoulder Press
3 x 8-10
B
DB Floor Press
3 x 10-12
C
DB Lateral Raise
3 x 12-15
D
DB Chest Fly
3 x 10-12
E
DB Overhead Tricep Extension
3 x 10-12
F
Close Grip Push-Up
3 x 10
G1
Reverse Crunch w DB
3 x 12
G2
DB Hollow Hold
3 x 15
H1
Dead Bug
2 x 8
H2
Plank
2 x 0:20
A
DB Bulgarian Split Squat
3 x 8-10
B
DB Hip Thrust
3 x 10-12
C
B-Stance DB RDL
3 x 8-10
D
DB Reverse Lunge
3 x 10
E
Banded Kickback
3 x 12-15
F
Banded Hip Abduction
3 x 15-20
G1
Reverse Crunch w DB
3 x 12-15
G2
DB Hollow Hold
3 x 15
H1
Dead Bug
2 x 8
H2
Plank
2 x 0:20
A
1-Arm DB Row
3 x 10-12
B
Banded Lat Pull Down
3 x 12-15
C
Banded Row
3 x 12-15
D
Banded Straight-Arm Pulldown
3 x 12-15
E
DB Bicep Curls
3 x 10-12
F
Hammer Curl
3 x 10-12
G
Bent Over Rear Delt Fly
3 x 12-15
H1
Reverse Crunch w DB
3 x 12
H2
DB Hollow Hold
3 x 15
I1
Dead Bug
2 x 8
I2
Plank
2 x 0:20
A
Goblet Squat
3 x 12-15
B
Romanian Deadlift with DB
3 x 8-10
C
DB Reverse Lunge
3 x 8-10
D
Elevated Goblet Squat
3 x 10-12
E
Slider Hamstring Curl
3 x 10-15
F
Standing DB Calf Raise
3 x 12-15
G
Banded Hip Abduction
3 x 15-20
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 :)
You’ve got 8 weeks, a plan to follow and everything you need to track your progress. Show up, push your training, get stronger and build the glutes from home.
Get Glute Growth: AT HOME
