The Glute Program
Sculpt
Built glutes are trained, not activated.
Sculpt is a hypertrophy program, run properly. Three mechanical angles for the glutes, honest progressive overload, and enough weekly volume to actually change tissue. Choose the 8-week block for a focused push or the 12-week build for full periodisation. Teen-safe technique standards and a lighter volume track are built in.
- Length
- 8 or 12 weeks
- Sessions
- 4 sessions / week · 45 to 55 min
- Built for
- Women and teen girls ready to build real strength
- Equipment
- Gym or home rack, barbell or dumbbells, bands, bench
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition side is already in the price.
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
- Measurable glute and hamstring growth over the block
- Real strength numbers: hip thrust, RDL and squat all tracked
- Better posture and less low-back load in daily life
- Confidence under a barbell instead of confusion
- A deload and reset plan so you don't burn out at week seven
The blueprint
How the 8 or 12 weeks are built
Technique & Base
Movement standards and volume accumulation
2 lower · 1 upper · 1 glute pump
- Hip thrust, RDL, squat and back extension technique standards
- 10 to 14 hard sets of direct glute work per week
- Rep ranges 8 to 12 at RPE 7, leaving reps in reserve on purpose
- Baseline strength test and measurements logged
Overload
Load progression and mechanical variety
2 lower · 1 upper · 1 glute pump
- Volume rises to 16 to 20 sets per week
- All three angles covered: thrust (horizontal), RDL (stretch), abduction (lateral)
- Heavy 5 to 8s, moderate 8 to 12s, burnout 15 to 20s in one week
- Week 8 is a planned deload, half volume, same load
Peak (12-week track)
Intensity techniques and a strength retest
3 lower · 1 upper
- Lengthened partials, cluster sets and controlled drop sets
- Top-set / back-off structure on the main lift
- Final retest against your week-one baseline
- Maintenance blueprint for what comes after
A week inside Sculpt
Included meal guide
The Sculpt Plan
You cannot build tissue in a deficit forever. This is a fuelling guide, not a diet.
1.6 to 2.0g protein per kg · slight surplus or maintenance · carbs timed around training
Nutrition pillars
- Protein targets by bodyweight with a simple visual portion guide
- Pre- and post-training carb anchors
- A teen-specific track: no deficits, growth-first fuelling
- Creatine and basic supplement guidance, what's worth it, what isn't
- A flexible eating framework, no banned-food list
A sample day
Morning
Eggs, potato hash, avocado, berries
Pre-training
Rice cakes, honey, whey shake
Post-training
Chicken, jasmine rice, roasted peppers
Evening
Steak or tofu, sweet potato, big green salad
Coaching standards & safety
- Teen track caps intensity and prioritises technique and total fuelling
- Never train a lift through joint pain, swap to the listed regression
- Deloads are programmed. Take them.
Sculpt, common questions
How long is the Sculpt program?
Sculpt runs 8 or 12 weeks, structured as Technique & Base (Weeks 1 to 4), Overload (Weeks 5 to 8), Peak (12-week track) (Weeks 9 to 12). You train 4 sessions / week · 45 to 55 min.
Who is Sculpt for?
Women and teen girls ready to build real strength. Built glutes are trained, not activated.
What equipment do I need for Sculpt?
Gym or home rack, barbell or dumbbells, bands, bench. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Sculpt?
Yes. The Sculpt Plan is included at no extra cost. You cannot build tissue in a deficit forever. This is a fuelling guide, not a diet.
Is Sculpt safe for me?
Teen track caps intensity and prioritises technique and total fuelling Never train a lift through joint pain, swap to the listed regression Deloads are programmed. Take them.
How do I get Sculpt after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
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