8 weeks, full body, built around the hips
The Glute & Full Body Guide
Full body training, glutes first. Eight weeks of honest volume.
This trains your whole body with the glutes at the front of the queue. Four sessions a week, Thrust and Squeeze, Hinge and Stretch, Quad and Abduction, and Upper and Carry, so your back, shoulders and core get built alongside your hips instead of ignored. Two four week blocks, the first teaching tension and position, the second adding load and stretch under tension. Sets and reps are prescribed as a single number so you never have to guess where in the range to land, and every movement carries a barbell, dumbbell and band version.
- Length
- 8 weeks
- Sessions
- 2 to 5 sessions a week, your choice
- Built for
- Women who want glutes and a strong body overall, outside of pregnancy and early postpartum.
- Equipment
- Full gym, dumbbells at home, or bands only
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What you get
Everything arrives at once, nothing is drip fed, and nothing is held back for a second purchase.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
What you walk away with
- A hip thrust you actually feel in your glutes instead of your quads
- Upper body and core strength built in the same eight weeks, not left for later
- A hinge pattern that holds under load, taught before it is loaded
- Numbers that move week to week because progression is written in
- A split that fits the days you really have, not the days a template assumes
- Every lift filmed and cued so nothing is left to interpretation
- The matching macro targets and meal framework inside the portal
The blueprint
How it is built
Tension and position
Learn the pattern before you load it
- Hip thrust taught from the bridge up, ribs down, chin tucked
- B stance Romanian deadlift for a hinge you can feel in the hamstring
- Abduction and adductor work so the hips are strong in every direction
- Moderate effort, two to three reps left in the tank
Overload and stretch
Add load where the position holds
- Heavier hip thrust top sets with back off work behind them
- Deficit reverse lunge and single leg Romanian deadlift for the stretched position
- Isolation volume climbs while the primaries get heavier
- Week eight peaks, then the deload guidance takes over
The Glute & Full Body Guide, common questions
Is this only for glutes?
No. It is a full body plan. Glutes get the most volume because that is what most women come here for, but every week includes hinging, squatting, pressing, pulling, carrying and core work.
Do I need a gym?
No. Every lift has a barbell, dumbbell and band version, and your intake picks the right one automatically. The gym version progresses fastest, but the band version is written to actually work, not as an afterthought.
How is this different from the Sculpt program?
The Glute & Full Body Guide is eight weeks and two blocks, full body training with the glutes prioritised. Sculpt is the longer build, 8 or 12 weeks with more phases, more upper body volume and a strength retest at the end.
Can I do this while pregnant or postpartum?
This one is written for women who are not pregnant. If you are pregnant, postpartum or working through pelvic floor symptoms, start with Bloom, Restore or Roots, which carry the safety screening and regressions.
How many days a week do I need?
Two is enough to progress. Your intake sets the split, and if you pick fewer days the primary work from the dropped sessions gets folded into the ones you keep, so nothing important disappears.
Is a meal guide included?
Your macro targets are calculated from your intake and shown in the portal. For the full seven day meal plan, swaps and grocery list, add the Tailored Meal Guide or buy a full program, which includes it.