Glute Gang: Training by Topher Ruebelman in TrainHeroic

Glute Gang

T1tan Disciplined Fitness Club

Women's Training, Bodybuilding, General Fitness
Coach
Topher Ruebelman

I hear it all too often: "Topher, help me grow my BOOTY. I want a bigger butt."

While eating more junk to get a BIGGER trunk OR wearing accentuating lulus might seem like the solution, stellar glutes are made in the gym.

I get it, you want a peach that commands respect. BIG and round, firm and defined.

This is what the Glute Gang focuses on: a female only program focused on hypertrophy training (training that promotes muscle growth) to develop a figure that even you can't stop looking at.

Leave all the bull**** Instagram "hacks and cheats" at the door and build your glutes the only way you actaully can: with hard work, consistency, and the right training program.

If you're ready for a program that delivers results, join the female only Glute Gang, and lets build you a booty that will TURN HEADS.

benefit-image-0
No Bull**** Approach to Training
No hacks or gimmicks: this program is focused only on proven movements that are actually focused on building glute muscles. Don't be alarmed: while your glutes will be the central focus, you'll be training, toning, and defining your whole figure. Put in the hard work, and you'll reap the rewards.
benefit-image-1
Train with Me
You will receive direct access to me to ask questions and get connected with other women who are participating in the same training program as you to encourage and push one another.
benefit-image-2
For less than $1/day
No matter the month, your subscription will cost less than $1/day and include: access to the training; your personal stats; access to your movement history so you'll never have to guess again; a community of likeminded female lifters; and access to me for all questions.
Features
feature-icon
Coaching and access to me, anytime
Each training session is programmed by me personally with exercise tips, information, and cueing videos.
feature-icon
Programming 4 days per week
Daily strength and hypertrophy work taking approx. 45-60 minutes per session.
feature-icon
Exercise video guidance
Each exercise is complete with tips and cueing information so you never have to guess how to properly perform an exercise.
feature-icon
Detailed, expert instruction
Each session is structured to best utilize the time you have available in the gym while getting the most out of the training.
feature-icon
Committed teammates
A vibrant community that will keep you pushing to unlock your best.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your teammates and I will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Cables // Machines
Recommended
Halfway decent gym or home gym setup
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Hams/Glutes/Calves

A

Deficit Reverse Lunges

2 x 12

B

Back Squat

4 x 10

C

Walking Lunges

1 x MAX

D

Romanian Deadlift

4 x 8

E

Bulgarian Split Squat

1 x MAX

Monday
Shoulders/Back

A

45 Degree Incline Dumbbell Press

5 x 8

B

Cable Side Lateral

C

Single Arm Cable High-To-Low Row

4 x 12

D

V-Bar Upper Back Pulldown

3 x 10

Tuesday
Glutes/Quads/Hams/Calves

A

Seated Leg Curl

3 x 15

B

Romanian Deadlift

4 x 12

C

Leg Press

4 x 8

D

Straddle Lifts

3 x 12

E1

Leg Extension

3 x MAX

E2

Calf Raise

3 x 15

Wednesday
Back/Shoulders/Arms

A

Chest Supported T-Bar Row

5 x 8

B

DB Seated Side Lateral

12, 8, 8, 12

C

Rear Delt Flyes

3 x 12

D1

Hammer Curl

4 x 12

D2

Skull Crushers

4 x 12

Thursday
Cardio

A

Walk

1 x 30:00

Friday
Cardio

A

Walk

1 x 45:00

Saturday
Cardio

A

Walk

1 x 45:00

Coach
coach-avatar Topher Ruebelman

Christopher "Topher" Ruebelman is an ACE Certified Personal Trainer and a Type 1 Diabetic Natural Bodybuilder. His motto: Train To Look Good Naked. He coaches the "everyday" 9-5 grinder and specializes in hypertrophy training and body recomposition goals.

closer-image-1
closer-image-2
Start For Free Today!

Your first week toward a better you starts now!

Start My 7-Day Free Trial
closer-image-3
FAQs
When should I join?
You can join at any time! I will be updating program cycles every 8 weeks to keep the progress moving and test your muscles adaptability. Looking for a more tailored program that includes a nutrition plan and weekly check-ins? Emailing t1tandisciplined@gmail.com for more information.
How do I access the training?
I've partnered with TrainHeroic to deliver your training. You'll create an account and your training will be delivered via an app (both iOS and Android) each day. There are video instructions around each movement and I'll always list out detailed instruction too.
What equipment do I need?
You will need access to barbells, dumbbells, cables, and machines. The Glute Gang Program can be run with minimum equipment and substitutions can be made, but it is best to have access to a gym with all the equipment.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Glute Gang
screenshot1
Glute Gang
screenshot2
Glute Gang
screenshot3