THE WORK
Train with a purpose.
Exercise setup, technique cues, common mistakes and alternatives for the equipment you have.
YOUR STRONGER CHAPTER STARTS HERE
STRONGER
GLUTES.
CLEARER PLAN.
A practical playbook for building glute strength and size. Know what to train, how to progress, and how to support the work.
44 pages · Digital PDF · Beginner & intermediate
THE COMPLETE
DIGITAL GUIDE
DIGITAL GUIDE
12
WEEKS OF
STRUCTURE
TRAIN WITH INTENTIONFUEL YOUR PROGRESSMAKE RECOVERY COUNTREPEAT THE BASICS
01 / WHAT'S INSIDE
Less scrolling.
More direction.
Bring your training, food and recovery into one clear plan. No endless exercise lists. No promised overnight transformation.
THE FUEL
Make nutrition practical.
Protein targets, everyday food ideas and a realistic approach to eating for muscle growth.
THE RECOVERY
Build room to recover.
Understand rest, soreness and fatigue so you know when to push and when to pull back.
02 / BUILT AROUND YOUR WEEK
A plan that
fits real life.
You don't need to live in the gym. Choose a schedule you can repeat, then use the beginner or intermediate prescription.
Each workout includes sets, reps, rest, effort targets and a progression method.
YOUR WEEK, SIMPLIFIED02 SESSIONS
A little space.
A lot of consistency.
MON
Workout A
Hip thrust · RDL · Abduction
THU
Workout B
Squat · Split squat · Abduction
Intermediate Workout B also includes cable kickbacks. Full prescriptions are inside the guide.
See the two-day workout sample ↗03 / MAKE PROGRESS REPEATABLE
Know your
next step.
A 12-week roadmap connects the sessions. Learn the movements, progress deliberately, and review what is working for you.
Find your starting point.
Choose your plan, learn the setup and establish repeatable technique.
Build the routine.
Add reps, then load. Keep food and recovery consistent.
Review. Refine. Repeat.
Track trends, manage fatigue and take useful habits into your next block.
BUILT ON EVIDENCE.
GROUNDED IN REALITY.
GROUNDED IN REALITY.
Research references are included, with clear distinctions between well-supported principles and practical coaching recommendations. Results vary with anatomy, training history, nutrition and recovery.
YOUR TRAINING, ALL IN ONE PLACE
The Glute
Growth Playbook.
A guide you'll return to.
A process you can keep building on.
THE COMPLETE PLAYBOOK
One guide. The full picture.
- Beginner & intermediate programs
- Two- and three-day training schedules
- Exercise technique & equipment alternatives
- Progressive overload & 12-week roadmap
- Nutrition, recovery & safety guidance
- Printable workout logs & progress trackers
$40
Buy the guide · $40 One-time purchase. Continue to Payhip to purchase your digital guide.
Digital PDF · Purchase through Payhip
A FEW THINGS TO KNOW
Good questions.
Clear answers.
Is this suitable for beginners?
Yes. The guide includes beginner prescriptions, technique instructions and a gradual introduction to training effort. It also includes intermediate options for people already lifting consistently.
Do I need a fully equipped gym?
The programs suit a normal commercial gym, with substitutions for dumbbells, bands and limited equipment. Some additional resistance may be needed as you get stronger.
Will I see a transformation in 12 weeks?
Twelve weeks is a useful period to build consistency and assess progress, not a guaranteed transformation deadline. Visible muscle growth takes time, and individual results vary.
What format is the guide?
A 44-page digital PDF with clickable contents, workout tables, research references and printable tracking sheets. You can read it on a phone, tablet or computer.
Is this personalized coaching?
No. It is educational guidance with adaptable starting plans. For injuries, pain or relevant medical concerns, get individualized advice from a qualified clinician or physiotherapist.