Glute Goddess: Lower Body Sculpt & Lift Program
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8-week
Days Per Week
4 Days/week
Time Per Workout
40-50 minutes
Equipment Required
Dumbbells, Resistance Bands
Target Gender
Female
A glute-focused training system for strength, shape, and symmetry.
This lower-body hypertrophy program focuses on progressive overload through glute-biased movements like hip thrusts, lunges, and deadlifts. Complemented by isolation and banded circuits to enhance glute activation, symmetry, and functional lower-body strength, the plan supports joint health while delivering visible aesthetic results.
Program Notes:
- Progressive Overload Applied: Increase dumbbell weight week to week.
- Glute Bias Maintained: Every workout includes a mix of compound + isolation glute work.
- Mobility Included: Key lower body and spine mobility drills integrated each day.
- Unilateral Work: Ensures glute symmetry and injury prevention.
- Max 12 exercises/day cap maintained.
Glute Activation + Compound Lift Focus
| Exercise | Sets | Reps |
| Banded Glute Bridge | 3 | 12-15 |
| Barbell Hip Thrust | 3 | 12-15 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
Glute Isolation & Unilateral Focus
| Exercise | Sets | Reps |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Dumbbell Sumo Deadlift | 3 | 8-10 |
| Bodyweight Kneeling Sissy Squat | 3 | 8-12 |
| Banded Donkey Kicks | 3 | 12-15 |
| standing quadriceps stretch | 3 | 10 |
| Supine Spinal Twist | 3 | 15-30 sec |
Step + Plyometric Burn (Glute Pump Focus)
| Exercise | Sets | Reps |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Dumbbell Lateral Step Up | 3 | 8-12 per leg |
| Jump Squat | 3 | 8-12 |
| Crab Twist Toe Touch | 3 | 15 |
| Dumbbell Straight Leg Deadlift | 3 | 8-12 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
Glute-Hamstring Strength & Mobility Reset
| Exercise | Sets | Reps |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Floor Hyperextension | 3 | 12-15 |
| Glute Bridge One Leg on Bench | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| cat cow | 3 | 15-20 |
