Danielle Webster Fitness
Women's Training, BodybuildingThis is an 8-week full-body training program with a glute emphasis, designed to build strength, shape the lower body, and keep training efficient and sustainable.
How it’s structured
3 full-body workouts per week
Every session trains the entire body, with extra volume and priority placed on the glutes through exercise selection, sequencing, and loading.
Optional 4th day: core/abs
An add-on day for targeted core work without interfering with lower-body recovery.
8 weeks of progression
Built-in progression through increased load, reps, or tempo so glutes and supporting muscle groups actually grow.
Why this setup works
Training glutes multiple times per week maximizes hypertrophy while still allowing recovery.
Full-body sessions prevent imbalances and support overall strength.
The glute focus comes from movement patterns, not endless isolation, heavy compounds supported by targeted accessories.
Who it’s best for
Women who want to build glutes while staying balanced and athletic
Busy lifters who want results without training every day
Anyone looking for structure, progression, and visible lower-body development
1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Leg Curl
3 x 10
B
Barbell Hip Thrust
3 x 10
C
Cable Step Up
3 x 10
D
Machine Shoulder Press
3 x 10
E
Tricep Cable Extensions
3 x 10
F
Cable Straight Bar Curl
3 x 10
A
Cardio
1 x 30:00
A
Barbell Hip Thrust
3 x 10
B
Dumbbell Romanian Deadlift
3 x 10
C
Back Squat
3 x 10
D
Wide Grip Pull Up
3 x 10
E
Cable Upper Back Row
3 x 10
A
Cardio
1 x 30:00
A
Barbell Hip Thrust
3 x 10
B
Seated Abduction
3 x 10
C
Walking Glute Lunge
3 x 10
D
Dumbbell Incline Bench Press
3 x 10
E
Dumbbell Seated Bicep Curl
3 x 10
F
Tricep Dip Machine
3 x 10
A
Cardio
1 x 30:00
A
Cable Kneeling Crunches
3 x 10
B
Decline Crunch
3 x 10
C
Side Plank
3 x 30
D
Bird Dog w/Knee Taps
3 x 10
