The Glute Bible — Build, Shape & Strengthen At Home

🍑 THE GLUTE BIBLE — AT-HOME EDITION

No gym. No machines. No excuses.

The Glute Bible is a 5-day full-body sculpt programme built around one goal: building a rounder, stronger, more defined lower body — entirely from home.

This is the at-home version of the Build Protocol, adapted for resistance bands and bodyweight so you never have to wait for a hip thrust machine again.

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WHAT'S INSIDE

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✦ 5 structured training days (Mon–Fri)

✦ 7 exercises per session with full coaching cues

✦ Log tables on every exercise — so you always know what to beat

✦ Progressive overload built in from week one

✦ Drop sets programmed on key movements

✦ Tempo guidance on every exercise

✦ Deload protocol included

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YOUR WEEKLY SPLIT

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MON — Heavy Glute Day

Floor hip thrusts · single-leg RDLs · Bulgarian split squats · banded clams · donkey kickbacks

TUE — Upper Body Width

Table rows · banded pulldowns · push-ups · rear delt flys · band chest press

WED — Glute Volume + Technique

Glute bridges · pause squats · clamshells · reverse lunges · kickbacks

THU — Shoulders & Arms

Shoulder press · lateral raises · rear delt flys · hammer curls · tricep pushdowns

FRI — Full Body Finisher

Inverted rows · hip thrust circuits · banded squats · straight-leg kickbacks

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EQUIPMENT NEEDED

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Resistance bands (light, medium, heavy) + a sofa or sturdy chair. Optional: dumbbells or a loaded backpack for extra resistance.

That's it.

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WHO THIS IS FOR

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→ You train at home and want a programme that actually has structure

→ You're done with random YouTube workouts and want a plan you can track

→ You want to grow your glutes, not just feel the burn and forget it

→ You're a gym member who wants a travel or rest-day option

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Instant download. Yours forever. Start today.

For educational purposes only. Consult a healthcare professional before starting a new training programme.