Home Glute Sculpt
Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
How this plan changes
- The equipment never changes, only the difficulty.
- Every movement moves one step up its progression every two weeks.
- Every fourth week is lighter on purpose.
Week 1 of 8
Glutes
Muscles worked: Glutes, Quadriceps, Abductors, Adductors
- Hip Thrusts4 sets × 15
- Resistance Band Glute Bridge3 sets × 15
- Dumbbell Split Squat3 sets × 6-8
- Bent Leg Kickback (Kneeling)3 sets × 20
- Resistance Band Clam3 sets × 20
- Band Hip Adduction3 sets × 15
Upper Body
Muscles worked: Chest, Lats, Upper back, Side delts, Rear delts, Biceps, Triceps
- Push-Up4 sets × 12
- Band Assisted Pull-Up (Version 3)4 sets × 10
- Band Bent Over Row4 sets × 12
- Band High Fly3 sets × 15
- Lying Around the World4 sets × 15
- Band Face Pull3 sets × 15
- Resistance Band Seated Biceps Curl2 sets × 15
- Band Overhead Triceps Extension2 sets × 15
Legs
Muscles worked: Quadriceps, Hamstrings, Calves
- Squat4 sets × 20
- Dumbbell Single Leg Deadlift3 sets × 12
- Curtsey Squat3 sets × 12
- Band Standing Leg Curl3 sets × 15
- Standing Calf Raise (on a Staircase)4 sets × 20
Glutes + Core
Muscles worked: Abductors, Glutes, Obliques, Core, Quadriceps
- Bridge Hip Abduction3 sets × 15
- Glute Bridge Two Legs on Bench3 sets × 15
- Russian Twist3 sets × 20
- Bicycle Crunch3 sets × 20
- Front Plank3 sets × 45s
- Briskly Walking1 sets × 20min
Home Glute Sculpt FAQ
Who is the Home Glute Sculpt program for?
Home Glute Sculpt is written for beginner lifters and runs 4 training days per week. Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
How many days a week is the Home Glute Sculpt?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Home Glute Sculpt free?
Yes — Home Glute Sculpt is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.