Female
GLUTE BUILDER
At a glance
- Weeks
- 16
- Days a week
- 4
- Minutes a session
- 60
- Level
- Intermediate
- Where
- Gym
For the woman who wants glute growth only, not bigger quads. Lower volume upper body and other lower body muscles, glutes are the sole focus.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women who want glute growth specifically, without growing their quads.
What makes it different?
Lower volume on upper body and other lower body muscles; volume concentrated on glutes only.
Primary Goal
Glute hypertrophy specifically (not balanced physique).
Description
Glute Builder is a 4-day program designed for women who want to prioritise glute development while minimising quad growth. It's built around a 2 lower / 1 upper / 1 full body split, with exercise selection and volume tailored to shift emphasis away from the thighs and toward the glutes.
If your goal is balanced muscle growth across all major areas, BUILD may be a better fit. But if you want to focus on glute gains while keeping other areas in maintenance mode, this program is built for that purpose.
Difficulty
Best for intermediate and advanced lifters
- Modify exercise for home or injury friendly options
- Moderate competence and strength foundation required first
- Work at your own pace/progress
Schedule
Only 1 training split available
- 4 days: 2 lower / 1 upper / 1 full body
- 3 days (not recommended): 1 lower / 1 upper / 1 full body (drop a lower)
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Rest
- Full body
- Rest
An example week. Move the sessions to the days that suit you.
