BOOTY BONANZA
Glute specialisation · 12 weeks
01 · STRUCTURE
WEEKLY SCHEDULE
Four weekly resistance sessions: glute strength; upper-body and glute detail; glute hypertrophy; lower-body/glute pump. Planned walking and habits.
02 · DURATION
SESSION TIME
Final-phase sessions 35–74 minutes; earlier phases vary; add warm-up, setup and logging.
03 · SCOPE
EQUIPMENT
Equipped gym with free weights, cables, machines, benches and lower-body equipment.
DELIVERY & NUTRITION
Trainerize delivery with calendar, instructions, demos, habits and tracking.
Programme Access nutrition is general education and standard habits, not a personalised meal plan or ongoing adjustment. Guided may add an agreed starting framework and fortnightly review within fitness-coaching scope; no medical nutrition therapy.
WHO IT IS FOR
INTENDED USER
For intermediate/experienced trainees seeking focused glute and lower-body development while retaining balanced upper-body work; newer trainees should choose Guided or programme matching.
EXPERIENCE LEVEL
Intermediate or experienced gym users with established resistance-training competency. Newer trainees or anyone uncertain about technique should choose Guided Transformation or apply for programme matching.
READINESS
Able to commit to four weekly resistance sessions plus planned walking and recovery habits.
WHAT THE PROGRAMME DEVELOPS
Develops glute-dominant execution, progressive strength/hypertrophy and repeatable performance through tempo, RIR, rest, walking and recovery.
Shoulder and back development that supports a balanced frame.
Consistent execution through prescribed tempo, reps in reserve, rest, walking and recovery habits.
Results vary; nothing guaranteed.
SCOPE & SAFETY
This service provides physical training support rather than medical advice. Consult a doctor for clearance if you have injuries, pain, pregnancy needs, medical conditions or doubt your ability to safely perform intense exercise.
QUESTIONS?
Is this programme suitable for my level?
Not as a beginner-first independent programme; newer trainees should choose Guided or programme matching.
What equipment do I need?
Equipped gym with free weights, cables, machines, benches and lower-body equipment.
How does the schedule work?
Four resistance sessions, planned walking and habits.
How long are the sessions and what support?
Final-phase sessions 35–74 minutes plus setup; earlier phases vary. Guided support includes matching/onboarding, targets, fortnightly reviews, reasonable substitutions, one planned adjustment and an end review within fitness-coaching scope; no medical nutrition therapy or guaranteed outcomes.