Free Glute Building Workout Plan PDF

Written by Daniel Mesa
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One of the quickest ways to change how your physique looks is to train and develop your glutes. With just a few dedicated weeks of training, you can start to get that more curvy and toned look that so many women want.

However, with so many exercise options and routines out there, it can be hard to pick the right combination for you. With our free glute building workout plan PDF, you can be sure that you are following an effective routine to really see growth and results.

Glue Building Workout Plan PDF: Download

Just click the download button below, and you will be able to download the PDF. Not only is this PDF packed with information, but you can also easily print it for the gym.

The Glute Building Workout Plan

Here is the workout plan that we designed and that you will find in the glute building workout plan PDF. For the best results, take one day off after each workout. This is a high-volume routine, so you want to make sure you give your body plenty of time to rest. The glutes are large muscles that can take a beating, but remember that muscles are grown during times of rest and recovery.

glute building workout plan

Day 1: Strength Focus

  1. Barbell Hip Thrusts – 4 sets x 8-10 reps

  2. Barbell Squats – 4 sets x 8-10 reps

  3. Romanian Deadlifts – 3 sets x 10-12 reps

  4. Bulgarian Split Squats – 3 sets x 10-12 reps per leg

  5. Seated Leg Curl – 3 sets x 12-15 reps

  6. Calf Raises – 3 sets x 12-15 reps

Day 2: Activation and Hypertrophy Focus

  1. Glute Bridges (weighted or bodyweight) – 4 sets x 12-15 reps

  2. Step-ups – 3 sets x 10-12 reps per leg

  3. Cable Pull-throughs – 3 sets x 12-15 reps

  4. Lateral Band Walks – 3 sets x 15-20 reps per side

  5. Clamshells with Resistance Band – 3 sets x 15-20 reps per side

  6. Single-leg Glute Bridge – 3 sets x 12-15 reps per leg

Day 3: Functional Training Focus

  1. Deadlifts (conventional or sumo) – 4 sets x 6-8 reps

  2. Walking Lunges (weighted or bodyweight) – 4 sets x 10-12 reps per leg

  3. Single-leg Romanian Deadlifts – 3 sets x 10-12 reps per leg

  4. Glute Ham Raises or Nordic Hamstring Curls – 3 sets x 8-10 reps

  5. Box Jumps – 3 sets x 10-12 reps

  6. Plank with Leg Lift – 3 sets x 10-12 reps per leg


  • Gradually increase weights for each exercise as you become stronger.

  • For added intensity, consider adding one or two additional sets or reps to each exercise.

  • Ensure proper form and technique for all exercises to maximize glute engagement and minimize the risk of injury.

Glute Workout Plan PDF Training Principles

As a personal trainer, here are the guiding principles that I used to design this program.

Focus On Compound Exercises

If you look at the program, you notice that the workouts start with compound lifts followed by glute isolation. Sure, with these exercises you will also be getting plenty of quad and hamstring work, but your glutes are still getting worked heavily.

Not to mention, you can load your glutes with more weight via squats than you could ever come close to with most glute isolation exercises.

Isolateral Work

Another important aspect of the glute workout plan pdf is that there is lots of isolateral work. The primary reason for this is to avoid muscular imbalances but you also get the added benefit of getting to perfect your mind-muscle connection with each muscle in your body.

Progressive Overload

A major portion of any competent training program should be a focus on progressive overload. If you are not consistently getting new PRs in the gym every week, especially as a beginner, then you are not putting on muscle as fast as you could be.

glute building workout routine

Why Training The Glutes Is Important

There are several reasons why training the glutes is important:

  • Improved posture: Strong glutes help maintain proper posture by supporting the pelvis and spine. Weak glutes can lead to poor posture, which may cause discomfort or pain in the lower back and hips.

  • Injury prevention: The glutes play a crucial role in stabilizing the hips, knees, and lower back. Strong glutes can help prevent injuries in these areas by improving overall stability and reducing the risk of muscle imbalances.

  • Enhanced athletic performance: The glutes are essential for generating power in many movements such as running, jumping, and changing direction. Strengthening the glutes can improve overall athletic performance and help you excel in various sports and physical activities.

  • Better balance and stability: Well-developed glutes contribute to better balance and stability, making daily activities like walking, standing, and climbing stairs easier and safer.

  • Aesthetics: Many people desire firm, toned, and rounded buttocks for aesthetic reasons. A well-structured glute training program can help you achieve this desired appearance.

Diet and Nutrition

glute program diet

At the end of the day, the glutes are still a muscle. This means that you will have to eat in a caloric surplus if you really want to grow them to the best of your abilities.

This is not to say that you should eat everything in sight, but a slight surplus of 300-500 calories should be more than enough to support your training and allow you to grow in all the right places.

Bottom Line

There are plenty of programs that you can find online that will focus on more bodyweight and resistance band styles of training. While there is nothing wrong with these programs, the truth is that if want to transform your look, you are going to need to lift some serious weight.

The glutes respond best to getting stronger on key exercises like the squat and RDL that we have in our program. If you stick to the routine, I promise that you will see quick results.

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