New

The Glute Guide

Omni Fitness

Weightlifting, Strength & Conditioning, Women's Training, Bodybuilding

Coach

Evangeline DeonJaylese

Let’s be clear — this guide is here to wake your glutes all the way up. 🍑

Expect slow, intentional reps, deep burns, and that “oh yeah… it’s working” feeling. We’re building strength, shape, and control by moving with purpose, not momentum. The tempos will test your patience, the single-leg work will humble you, and the finishers will have your glutes talking back.

You’ll train smart, not sloppy. Every session is designed to help you feel stronger, more connected, and confident in how you move. Upper-body work stays in the mix to keep things balanced, but make no mistake — the hips are the priority.

This guide is about showing up, putting in quality work, and trusting that consistency always shows. Stay locked in, embrace the burn, and let the results do the flexing.

Designed with intention by Evangeline Deonjaylese.

3-Day training split with a bonus conditioning day

$40

Get The Glute Guide

8 Weeks to Build, Lift & Define

You want curves that feel earned. In this 8-week, 3-day split, you’ll activate, strengthen, and power-train your glutes while keeping your upper body toned. With a bonus weekly conditioning day, you’ll move with purpose, deepen your mind–muscle connection, and step into your strength with confidence.

You’ll Finally Feel Your Glutes Working

You won’t just go through the motions. You’ll learn how to activate and engage your glutes so every squat, hinge, thrust, and lunge actually hits where it’s supposed to. No more “why do I only feel this in my quads" !

You’ll Build Curves With Intention

This isn’t random lower body work. You’ll follow a progressive plan designed to grow your glutes while keeping your upper body toned and balanced. You’ll lift heavier, move with purpose, and see real shape develop.

You’ll Grow Confidence With Every Week

As your strength increases, so does your confidence. You’ll deepen your mind–muscle connection, trust your body, and walk away feeling powerful, feminine, and strong...inside and out.

Features

Programming 3 days per week

3-day strength split with bonus conditioning to build glutes, confidence, and full-body strength for women at any level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Kettlebell // Resistance Bands

Sample Week

Week 1 of 8-week program

Sunday

Glute Strength & Control

Foam Roll

1 x 5:00

Dynamic T-Spine Rotations

2 x 8

Plank Shoulder Taps

2 x 8

Banded Glute Kickbacks

2 x 12

Hip Thrust

2 x 12

Banded Crab Walk

2 x 12

3-1-3 Tempo DB Goblet Squats

5 x 8

3-1-3 Tempo DB B-Stance RDL's

4 x 10

ALT Foot Elevated Glute Bridges (Full ROM) (ss)

4 x 12

KB swings

4 x 12

Inverted Row

3 x 12

Standing DB Press

3 x 12

KB upright row

3 x 12

Pull Through

1 x 100

Monday

Glute Power, Control & Burn

Foam Roll

1 x 5:00

Supported Hip Airplane

2 x 8

Superman

2 x 10

Banded Glute Kickbacks

2 x 12

Banded Crab Walk

2 x 12

Marching Glute Bridges

3-1-3 Tempo Foot Elevated Hip Thrust

5 x 5

Seated Pistol Squats

4 x 10

Assisted Step Ups (Lean Forward) (ss)

3 x 12

Wide Stance DB Pulse Squats

3 x 15

Bent Over Row

3 x 12

Bent Over DB Fly

3 x 12

Monster Walks

1 x 100

Wednesday

Hinge, Power & Side-to-Side Heat

Foam Roll

1 x 5:00

Hip circles

2 x 8

Straight Arm Plank Rotations

2 x 6

Banded Glute Kickbacks

2 x 12

Banded Crab Walk

2 x 12

Hip Thrust

2 x 12

3-1-3 Tempo Deficit DB Sumo Deadlifts

5 x 8

Frog Pumps

5 x 10

DB Lateral Lunge

4 x 12

Lateral Jumps(plyo)

4 x 10

Banded Tricep Extension

3 x 10

KB upright row

3 x 10

Donkey Kicks

1 x 50

Thursday

Conditioning, Legs on Fire & Athletic Energy

Foam Roll

1 x 5:00

Banded Glute Bridge

2 x 10

Side Plank Hip Dips

2 x 8

Burpee

4 x 45

Inchworm

3 x 10

SIngle Arm DB Snatch

3 x 10

Suitcase DB Farmer Carries

3 x 1:00

Wall-sit with Calf Raise

3 x 1:00

Lateral Shuffles

3 x 0:45

Med Ball Jump Squats

3 x 0:45

Saturday

Optional Active Recovery

Active Recovery

1 x 30:00

Coach

More from Omni Fitness

Evangeline DeonJaylese

I’ve been in the gym for over 15 years and became a certified personal trainer in 2017. While I no longer train clients one-on-one, strength training is still a part of who I am. Today I help leaders in the wellness industry grow their brands...but I still lift with intention. This program is built from experience, not trends.

You don’t need another random workout

You need a plan that helps you feel your body, build your curves, and grow your confidence. This is where that starts. I’ll meet you there.

Get The Glute Guide

FAQs

Is this program beginner-friendly?

Yes. This program is designed for women at any level. If you’re newer, you’ll focus on form, control, and learning the movements. If you’re more advanced, you can increase weight and intensity.

How many days a week will I train?

You’ll train 3 days per week using a structured split, with an optional bonus conditioning day if you want to add more.

Will this only target glutes?

Glutes are the focus, but you’ll still train your full body. You’ll build strength, stay balanced, and incorporate upper body toning with higher reps.

What if I don’t feel my glutes now?

That’s exactly why this program starts with activation. You’ll learn how to properly engage your glutes so your workouts actually work.

How long are the workouts?

Most workouts will take about 60 minutes depending on your pace and rest time.

The Proof