Built Different: Glutes

A-List Fit LLC

Coach
AMELIA MCNAMARA

This program is for individuals who are ready to take their glute growth and training to a whole new level. This 12 week program is encouraged for individuals who have a history of lifting in the past. In this program you will be working 4 lower body lifts weekly. They are programed as such to allow your body adequate time for recovery, yet also encourage you to push and challenge yourself to aid in maximum hypertrophy. It is impossible to grow you glutes with just one or two heavy lower body days that leave you feeling demolished. This program is structured to be (1) hour long trainings 4x weekly, 4 hours of your week.

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No Quick Fix. But Sustainable.
You will see progress when following this 3 month program consistently. This program has proven results with dozens of both in-person and online clients.
Features
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Programming 4 days per week
Expect results with this thorough and progressive programing.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Amelia will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Amelia will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Barbell Pad // Dumbbells/Free Weights // Mini-Bands // Machines // Ankle Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

90 and 90 Hip Mobility

1 x 1:00

A2

Couch Stretch (Hip Flexors)

2 x 30

A3

Hip Mobility - KB Squat

1 x 1:00

A4

Banded Hip Lifts

2 x 20

B

Barbell Hip Thrust (Classic Version)

10, 10, 10, MAX @ 135, 185, 185, 195 %

C

Sumo Deadlift

4 x 10 @ 75 lb

D1

Single Leg RDL

4 x 10 @ 30 lb

D2

Front Foot Elevated Split Squat

4 x 10 @ 20 lb

Tuesday
Week 1 Day 2

A1

90 and 90 Hip Mobility

1 x 1:00

A2

World Greatest Stretch

1 x 2:00

A3

Single Leg Glute Bridge

2 x 20

A4

Monster Walks

2 x 20

B

Regular + Kas Hip Thrusts

4 x 20 @ 135

C

Back Squat

4 x 10 @ 85 lb

D1

Bulgarian Split Squat

4 x 10 @ 40 lb

D2

Frog Pump

4 x 40

Thursday
Week 1 Day 3

A1

Worlds Greatest Stretch

1 x 2:00

A2

Quadraped Hip Abduction/Fire Hydrant

1 x 15

A3

Fire Hydrant w/ Abduction and Half Rep

1 x 15

B

Knee Banded Hip Thrust

15, 10, 5, MAX @ 65 lb

C1

Tempo Goblet Squat

4 x 10 @ 40 lb

C2

Glute Dominant Walking Lunge

3 x 20 @ 25 lb

D

Standing Cable Abductions

3 x 12 @ 20 lb

Friday
Week 1 Day 4

A1

90 and 90 Hip Mobility

A2

half kneeling hip flexor stretch

1 x 30

A3

Monster Walks

2 x 40

B

Barbell RDL

4 x 10 @ 95 lb

C

Leg Press

4 x 12 @ 90 lb

D

Single Leg RDL

3 x 10 @ 25 lb

E

Heel Elevated Single Leg Deficit Thrusts

4 x 12

Saturday
DAY 7 REST DAY
Coach
coach-avatar AMELIA MCNAMARA

Amelia McNamara is a NASM Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. Amelia also holds certifications with Animal Flow Level 1, Kettlebell Athletics Level 1, Pre & Post Natal Corrective Exercise Specialist (Fit For Birth), and PPSC (Pain Free Performance Specialist Certification; Dr. John Rusin), as well as being a Former Tier 3+ trainer at Equinox

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Train with me because:

I am passionate about training individuals, especially their glutes, because let's be real: we all want a nice butt! My goal in this program is to help you step into being your strongest, most confident and empowered self! Its not just about aesthetics, bu

Get Built Different: Glutes
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FAQs
Can I do this program if I generally only take group classes?
Yes! This program is for individuals who have done generalized group training and who are ready to elevate and progress into true individualized strength training.
I am newer to lifting, is this program for me?
If you have lifted weights at any point in your life before, then yes this program is for you! If you are brand-brand new to lifting the exercises can be done with a light load (or even body weight) until you feel more comfortable adding greater loads!
What if I miss a day?
The program is meant to be conducted 4x per week. If you miss a day you can complete it at the next available day! Sometimes life happens and its impossible to be "on" consistently! However, you still will see results the more you are consistent!
Is this program just for women?
This program is for everyBODY!
The Proof
verified-athlete-avatar Taylor Niemi

"Amelia is more than just a trainer..."

Verified Athlete

"Amelia has exceeded ALL of my expectations by making me a priority, working closely with me to keep me accountable, constantly encouraging and supporting me and pushing me to new heights. Since working with her, I’ve hit PR’s I never imagined achieving, gained more strength, and have seen RESULTS!"

verified-athlete-avatar Nikie Nelson

"She is my invaluable asset"

Verified Athlete

"From day one, Amelia has been professional, knowledgeable, and supportive, and has helped me to transform my body and my mindset. With her help, I have achieved results that I never thought were possible, and have developed a newfound confidence in myself and my abilities."

Built Different: Glutes