Glute Building Workout Plan PDF

By Tami Smith

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Building glutes is not an easy process. It takes time, dedication, and the right combination of fitness and nutrition to accomplish your booty-building goals. 

As a personal trainer and certified Nutrition Coach, I have plenty of experience helping clients build their glutes in a safe and effective manner. So much so that I’ve decided to put together a complete glute building workout plan PDF so that you, too, can work on your backside.

Before we dive into the workout plan, though, I want to first go over a couple of things that will be critical in your pursuit of bigger, more defined glutes. So if you’ve been hitting the gym, and working your butt off (pun intended), this article will show you what you need to build your glutes up and give you that round, shapely behind that you’re after.

Three Components of Glute Building (Making Your Butt Bigger)

If you’re looking to build a bigger butt, you will need to have these three important components locked down:

  1. Knowledge of the right glute-building exercises.
  2. Progressive overload strategy
  3. Enough food (and the right type) to support growth.

Let’s take a closer look at each of these three components next.

The Best Glute Building Exercises

Many glute building protocols rely too heavily on performing isolation exercises and completely skip or discount compound exercises or lifts. The basic compound lifts include squats, deadlifts, hip thrusts, and lunges. These should be the core of your glute workouts, taking up about 80% of your entire workout.

For the remaining 20%, you can focus on those isolation exercises like glute kickbacks, cable pull-throughs, leg lifts, etc. These exercises have a time and place and do provide value, but they should not be the focus of your workout.

Progressive Overload

It’s not enough to just understand what exercises will get you the best butt-building results, you have to understand the concept of progressive overload if you want to keep the gains coming.

Progressive overload is the gradual increase of stress placed upon the body during exercise in order to increase strength and/or muscle mass. If you stop implementing progressive overload, your booty gains will wane.

To apply progressive overload, you should focus on adding weight, reps, pulses, and/or pauses to your lifts to maximize the muscle-building effects of your workouts. In general, you want to ensure that you’re lifting heavy enough, avoiding high-rep “burn-outs” and focusing on lifting weights that are 75-85% of your 1-rep max. 

Fuel Your Body For Growth

For maximum glute growth, you’ll need to make sure that you’re eating enough food. That means you will need to be consuming at least your maintenance calories or even a slight surplus. 

This is where macro tracking can come in handy. If you aren’t sure where to start or how to calculate your macros, we have a step-by-step guide that will help you to determine what your macros should be for optimal muscle growth. 

For those who are brand new to lifting weights, you are far more likely to be able to get away with eating right around your maintenance calories and see muscle growth. This is referred to as “newbie gains.” If you fall into this category, take advantage as the longer you lift, the more you’ll need to make progressions and adjustments to see any growth!

But that’s not the end of the nutrition story. You won’t get the same results from just filling your calories with junk. A big component of macro tracking is prioritizing your protein intake. Protein is fuel for your muscles. It’ll help them grow, recover, and repair.

Tips and Tricks For Building Bigger Glutes

Building the booty of your dreams is going to take some serious work and dedication. Contrary to popular belief, building muscle is hard, especially for intermediate to advanced lifters. With that in mind, here are a few tips and tricks for success in building muscle in your glutes.

1. Be Patient

It’s going to take longer than you think to build up some serious muscle in your butt. We all want a bigger butt FAST, but that’s not reality, unless, of course, you’re willing to go under the knife.

You can expect to spend at least 8-12 weeks of consistent training to start to see appreciable muscle growth and changes to your backside. Then, you’ll need to have a plan to maintain the shape and look after your initial building phase, so the work certainly doesn’t end there.

2. Don’t Go Too Hard and Too Fast

It can be tempting to go into your mission to build bigger glutes with a serious tenacity to get to work. But don’t make the mistake of going too hard, too fast, and overdoing it. Too many sets and reps per workout can actually be counterproductive as your muscles will fatigue and have difficulty recovering between workouts.

It’s during your rest days that your muscles actually repair and grow. So take your rest days just as seriously as you do your training days. 

3. Ensure Adequate Protein

Aim to hit at least 0.8-1.2 grams of protein per pound of body weight per day for optimal muscle growth. Your protein intake will provide your body with the building blocks it needs to create and maintain new muscle tissue. Plus, it will help your muscles to repair and recover post-workout so that your next training sessions are as productive and effective as possible.

If you’re tracking macros, which I highly recommend when trying to build muscle, make sure the coach or app (I use the 1st Phorm App) is setting your protein goals appropriately for optimal muscle growth.

4. Track Your Progress

Each week, your goal will be to add reps, sets, pauses, and holds to your exercises to progressively overload your training and grow your glutes. The best way to ensure you’re making progress week to week is to track your weights, sets, and reps.

Keep a piece of paper and pen handy when performing your exercises and write down your weights, sets, and reps for each exercise. Bring that paper to your next session and aim to make increases when and where you can. It’s OK if you don’t make progress every week! But there should be some progressions over time.

Glute Building Workout Plan Pdf

PDF glute building workout plan

Now that you have all the background information you need to build your glutes, let’s get started! In this downloadable PDF, you’ll find my 3-day per week glute building protocol. I recommend repeating this program for 8-12 weeks to achieve the best results.

Keep in mind that this program is for your glutes and lower body only, so on your off days, you might want to incorporate some upper body exercises to maintain a well-rounded fitness routine. For example, this program has 3 glute building workouts per week, here’s an example schedule:

  • Monday - Glute Workout 1
  • Tuesday - Upper Body 1
  • Wednesday - Glute Workout 2
  • Thursday - Upper Body 2
  • Friday - Glue Workout 3
  • Saturday - Rest
  • Sunday - Rest

You will be repeating the same 3 workouts week-to-week so that you can focus on progressive overload. The PDF will give you sets and reps to start with, but it’s up to you to track your weights, sets, and reps, and then implement some form of progressive overload week-to-week so that you can properly build your glute muscles.


Building your glutes takes time, dedication, nutritional education, and a handful of effective exercises. Our downloadable glute building workout will give you a solid foundation for building your glutes over an 8-12 week period.

This program can be done at home or at the gym and will require you to have access to heavy weights for maximum effectiveness. Don’t forget that you should also be incorporating a couple of strategic upper body days as well to keep your workout regime well-rounded and effective.

Lastly, it’s wise to break these three workouts up throughout your week, not performing them on back-to-back days as your muscles will need ample time to recover and build.

Happy Building!

About the author 

Tami Smith

Tami Smith is a certified Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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