Peach Perfect: Glute Growth Blueprint Duration: 8 Weeks | Focus: Glute Isolation & Definition

Glute Focused Workout

Why This Program?

Want to build a rounder, firmer, and more lifted backside? This program isolates the glutes to maximize growth while ensuring balanced lower body strength and stability. Perfect for those who want to see real gains in shape and strength!

Weekly Schedule:

✅ Day 1: Glutes & Hamstrings

✅ Day 2: Quads & Core

❌ Day 3: Rest/Active Recovery

✅ Day 4: Glutes & Hamstrings

✅ Day 5: Quads & Core

✅ Day 6: Full Body Strength

❌ Day 7: Rest

Workout Plan & Tracking:

Day 1 - Glutes & Hamstrings

Exercise	Sets	Reps	Rest (sec)	Completed
Hip Thrusts (Moderate)	4	12	60	⬜ ⬜ ⬜ ⬜
Bulgarian Split Squats	3	12 (each leg)	60	⬜ ⬜ ⬜
Glute Bridges	3	15	45	⬜ ⬜ ⬜
Cable Kickbacks	3	15	45	⬜ ⬜ ⬜
Frog Pumps	3	20	30	⬜ ⬜ ⬜

Day 2 - Quads & Core

Exercise	Sets	Reps	Rest (sec)	Completed
Squats (Back or Front)	4	10-12	60	⬜ ⬜ ⬜ ⬜
Walking Lunges	3	12 (each leg)	45	⬜ ⬜ ⬜
Leg Press	3	15	45	⬜ ⬜ ⬜
Hanging Leg Raises	3	12	45	⬜ ⬜ ⬜
Plank Holds	3	45 sec	30	⬜ ⬜ ⬜

Day 4 - Glutes & Hamstrings

Exercise	Sets	Reps	Rest (sec)	Completed
Barbell Hip Thrusts	4	10-12	60	⬜ ⬜ ⬜ ⬜
Romanian Deadlifts	3	12	60	⬜ ⬜ ⬜
Hamstring Curls	3	15	45	⬜ ⬜ ⬜
Step-Ups (Weighted)	3	12 (each leg)	45	⬜ ⬜ ⬜
Glute Kickbacks	3	15	45	⬜ ⬜ ⬜

Day 5 - Quads & Core

Exercise	Sets	Reps	Rest (sec)	Completed
Bulgarian Split Squats	3	12 (each leg)	60	⬜ ⬜ ⬜
Hack Squat Machine	3	12	60	⬜ ⬜ ⬜
Leg Extensions	3	15	45	⬜ ⬜ ⬜
Russian Twists	3	20 (each side)	30	⬜ ⬜ ⬜
Hanging Leg Raises	3	12	45	⬜ ⬜ ⬜

Day 6 - Full Body Strength

Exercise	Sets	Reps	Rest (sec)	Completed
Deadlifts	4	10-12	60	⬜ ⬜ ⬜ ⬜
Kettlebell Swings	3	15	45	⬜ ⬜ ⬜
Goblet Squats	3	12	45	⬜ ⬜ ⬜
Push-Ups	3	15	45	⬜ ⬜ ⬜
Hanging Leg Raises	3	12	45	⬜ ⬜ ⬜