Table Of ContentGLUTE GUIDE
Stop wishing for it & begin doing
what you need to do to achieve it.
WRITTEN BY KRISTEN GOMEZ
Glute guide intro
Hey girl! Thank you for buying my glute guide ebook :)
Your support means the world to me and I can't wait to
see your booty transformation after these twelve weeks!
Before starting the workouts there are a few things I'd
like for you to know about my guide, and a few tips I'd
like to give you to ensure you get the best results!
I'd like to start off by saying that my glute guide isn't like
most glute guides. I don't provide you with a new
workout each week. I know you may like to constantly
switch it up but guess what? That's not how you grow.
You grow by sticking to a regimen and improving on that
regimen each week.
Consistency is key.
That being said, you'll follow each set regimen for 4
weeks before moving on to the next. This guide provides
you with a few tips and glute focused workouts to add
into your workout split. I suggest training upper body two
days a week, while replacing your leg day workouts with
the ones provided in the guide.
TIPS
EAT!!! The only way you'll grow is by being in a caloric
surplus. Food is fuel & carbs are NOT the enemy
Prioritize you're carbs pre and post workout and make
sure you're having a good amount of protein post
wokrout as well
I reccomend eating within an hour post workout
If you don't prioritize intensity in the weight room - you
won't grow. If you're lifting the same weight every
week, you won't change.
No longer than a 1 min rest between sets
Focus on your form and muscle mind connection. Yes
it burns, but don't speed up & lose form just to get it
done quicker
I reccomend using the Steelfit USA Resistnace band;
It's strong and thick so it doesn't break! Code: FITK will
save you 10% @ steelfitusa.com
That's all :) If you can barley walk out of the gym.. you
did it right ;) hehe goodluck babe
WEEKS 1-4
Monday:
Barbell Hip Thrust (4 sets of 20)
Dumbbell bulgarian split squats (4 sets of 15 per leg)
Sumo deadlift (4 sets of 12) superset with banded kettle bell squats
(4 sets of 15)
Cable machine glute kickbacks (4 sets of 12 reps per leg) super set
with cable rope glute pull throughs (4 sets of 15 reps)
Lying hamstring curl (4sets of 12) super set with barbell walking
lunges (4 sets of 8 per leg).
BURNOUT: Banded squat walks (10 reps) , right into banded kettle
bell stiff leg deadlift (10 reps) , right into banded squat walk *yes
again* (10 reps) , right into banded squat pulses.
Thursday:
Banded Smith machine squats (4 sets of 12)
Banded seated hip abductors (4 sets of 15) super set with barbell
banded hip thrusts (4 sets of 15)
Hack squat machine wide stance squat (4 sets of 12)
T-bar deadlift (4 sets of 12) superset with T-bar squats (4 sets of
12)
Single leg RDL (4 sets of 12 per leg) superset with barbell step
ups (4 sets of 12 per leg)
BURNOUT: Banded stair master for 8 min of level 4. *MAKE
SURE YOUR PUSHING THROUGH YOUR HEELS AND
PUSHING YOUR KNEES OUT WITH A CONSTANT BEND OF
THE KNEES.
WEEKS 5-8
Monday:
Barbell squats (4 sets of 10)
DB bulgarian split squats (4 sets of 12 per leg) super set with
alternating jumping split squats (4 sets of 12 per leg)
Glute pushdowns on assisted pullup machine (4 sets of 12 per
leg) super set with elevated kettle bell sumo squat (4 sets of 15)
Banded single leg hip thrust (4 sets of 15 per leg)
Smith machine single leg kick ups (4 sets of 15 per leg)
Hip abductor (4 sets of 20 reps) superset with hip adductor (4
sets of 20 reps)
BURNOUT: Banded side lunges (4 sets of 10 reps per leg) right
into Banded jump squats (4 sets of 15)
Thursday:
Smith machine plyometric jump squats (4 sets of 10 *narrow +
wide = 1 rep)
Smith machine reverse lunges (4 sets of 10 per leg)
Barbell hip thrust (4 sets of 15) super set with wide stance stiff leg
deadlift *feet pointed out* (4 sets of 15)
Single leg standing hamstring curl (4 sets of 12 per leg) superset
with DB sumo squat (4 sets of 15)
Sumo deadlift (4 sets of 15 reps)
BURNOUT: Barbell hip thrust *Start heavy asf & do 10 reps, then
drop the weight slightly and do 15 reps, then drop the weight one
more time and do 20 reps. (Repeat this 3 times)
WEEKS 9-12
Monday:
Wide stance leg press (4 sets of 15) superset with narrow
stance leg press (4 sets of 15)
Goodmornings (4sets of 15) superset with stiff-leg deadlifts (4
sets of 15)
Cable abduction (4sets of 12 per leg) super set wiht cable kick
backs (4 sets of 12 per leg)
Cable duck walks right into cable squats (6 steps back, 6 steps
front, 15 squats = 1 set...repeat for 4 sets)
Weighted kettle bell frogger thrust (4 sets of 15 reps) super set
with banded side-to-sides (4 sets of 10 per leg)
BURNOUT: Cable pull through (4 sets of 30 reps) *SQUEEZE
at the top for 2 seconds after each rep*
Thursday:
Barbell hip thrust (3 sets of 30)
Banded glute raises (4 sets of 15) super set with kettle bell
sumo squats (4 sets of 15)
Cable RDL's (4 sets of 15) super set with cable pulsing squats
(4 sets of 15)
Bulgarian split squats (4 sets of 15 per leg)
Hip abductor (4 sets of 20 reps) superset with hip adductor (4
sets of 20 reps)
Sumo deadlift (4 sets of 12 reps)
BURNOUT: Banded body weight hip thrust (4 sets of 20 reps)
right into banded squat walks (4 sets of 10 reps per leg)
YOU DID IT !
Congrats girl! You made it through 12 weeks of
H&FK booty building! I'm so glad I was able to
help you get closer to your goals!
If you enjoyed the program, don't forget to tag me
in your sweaty IG stories and posts! To make sure
I see your posts hashtag, #H&FKgluteguide &
#standupstraightsotheyknowitsreal !
