GGB 4 WEEK GLUTE PROGRAM

Can you gain booty size in 4 weeks? Building your glutes will take time and concentrated effort. Although you will see results in 4 weeks, much more time is needed to get those big booty gains. Start now with our 4 week program and repeat it for another 4 weeks. GGB'S 4 week program was first released to the Barbell Club in the September box. We'll take you through it week by week with video demonstrations to help guide you. Let's get started!!

How to use the 4 week program?

Start off your lower body workout with an exercise that allows you to move big weights, such as a back squat, deadlift, or leg press. After your main lower body lifts, finish with our GGB glute finishers 2 times a week. Finish all 4 workouts and then repeat the cycle one more time. Stay the course and you’ll see the Glutes start to grow!
If you need a strength training program to follow we have you covered. Our workouts are powerlifting driven and posted Mon-Friday. You can view today's and all past workouts HERE.

Example weekly schedule:
Week 1- Monday Workout 1
Complete 5 rounds with little rest of:

  • 20 DB or body weight walking lunges
  • 12 weighted glute thrusters
  • 20 banded donkey kicks (both sides)
  • View workout 1 movements HERE

Week 1- Thursday Workout 2
5 rounds tabata 30 secs work/10 secs rest of:

  • Weighted & banded glute thrusters
  • Donkey kick - right
  • Donkey kicks - left
  • Banded abductor
  • View workout 2 movements HERE

Week 2- Monday Workout 3
5 rounds tabata 30 secs work/10 secs rest of:

  • Bulgarian split squats - right
  • Bulgarian split squats - left
  • Weighted glute Thrusters
  • Banded abductor
  • View workout 3 movements HERE

Week 2 - Thursday Workout 4
Complete 5 rounds with little rest of:

  • 20 Banded KB deadlifts
  • Donkey kick + fire hydrant - right
  • Donkey kick + fire hydrant- left
  • View workout 4 movements HERE

repeat workouts for another 2 weeks

Week 3 - Monday Workout 1
Complete 5 rounds with little rest of:

  • 20 DB or body weight walking lunges
  • 12 weighted glute thrusters
  • 20 banded donkey kicks (both sides)
  • View workout 1 movements HERE

Week 3 - Thursday Workout 2
5 rounds tabata 30 secs work/10 secs rest of:

  • Weighted & banded glute thrusters
  • Donkey kick - right
  • Donkey kicks - left
  • Banded abductor
  • View workout 2 movements HERE

Week 4- Monday Workout 3
5 rounds tabata 30 secs work/10 secs rest of:

  • Bulgarian split squats - right
  • Bulgarian split squats - left
  • Weighted glute Thrusters
  • Banded abductor
  • View workout 3 movements HERE

Week 4 - Thursday Workout 4
Complete 5 rounds with little rest of:

  • 20 Banded KB deadlifts
  • Donkey kick + fire hydrant - right
  • Donkey kick + fire hydrant- left
  • View workout 4 movements HERE