Glute Building Workout Plan (PDF) With Dumbbells: 4-Week Glute Transformation

Workout Plans | Written by Nathan Petitpas | Updated on 3 July 2024

ShaQita's transformation from a flat, undefined buttocks in a dark blue tank top and black pants before starting the glute building workout plan to a rounder, more curvy, and defined butt in a black long sleeve top and dark blue pants after 4 weeks.

A 4-week glute transformation may seem out of this world but in reality, a properly programmed glute building workout plan pdf is a surefire way to shape your booty in no time.

Some of the before and after pictures with actual results show what’s possible in just a short amount of time but to truly see dramatic results, persistence is key.

But before you download the gym pdf, at home pdf, or sample meal plan that are all designed to keep you on track, we’ll also cover how to hit different parts of the glutes, how to fix sleepy butt syndrome, and a full break down of how to perform every exercise in the pdf alongside the benefits of each.

Is a 4-Week Glute Transformation Possible?

Making a body transformation in just 4 weeks may not seem likely, but employing the right plan can help convert sad weak muscles into a strong and tight physique.

Muscle tissue is highly adaptable and, especially when just starting out, those following a fitness plan can see fast results.1

To experience this quick metamorphosis, muscles must first be broken down, which can be achieved through resistance or weight training, and as they heal during resting periods, the muscle subsequently recovers bigger and stronger; this is called hypertrophy.2

As complicated and overwhelming as this sounds, it is a process the body is exceptional at; all it needs is a little bit of effort and consistency.

Sagging Buttocks Before and After Results

Starting a new routine may feel like a big task, but seeing other people’s success after just 4 weeks can be motivating.

Adding together inspiration from the stories below along with further tips and insight revealed later in this article, everyone can achieve their own glute transformation before and after.

ShaQita’s Before and After 4-Week Glute Transformation

ShaQita decided to participate in a 30 Day Butt Challenge that involved progressively increasing squats 6 days per week.

She didn’t think she’d notice much of a change after a month, but to her shock and amazement, it is clear that her bum is higher and rounder, and this is just with squats!

On the left, ShaQita wearing a black long sleeve top and black pants showing her glutes before doing the 30-day glute challenge, less curvy and saggy; on the right, ShaQita wearing a black long sleeve top and dark blue pants showing her glutes after doing the 30-day glute challenge, more curvy, defined and less saggy.

With 6 days of progressively increasing squats per week, her bum is now higher and rounder, achieving impressive results in just one month. Source: PlusModelinTheMaking on Youtube3

Jade’s Before and After 3 Month Glute Transformation

Jade decided to put the pedal to the medal and commit to a solid workout plan instead of doing random exercises she haphazardly put together. Strategically combining exercises such as Bulgarian split squats and hip thrusts, Jade made quick work of her impressive 3 month glute transformation.

On the left, Jade wearing a white t-shirt and green shorts showing her glutes before incorporating glute workouts in her routine, saggy and less defined; on the right, Jade, wearing a white tank top and pink shorts showing her glutes after three months of doing glute workouts, less saggy, rounder and more defined.

With a dedicated workout plan featuring Bulgarian split squats and hip thrusts, Jade achieved impressive results, leaving her with a sculpted and toned bum. Source: jadeafitness on Instagram4

Steven’s Before and After 4-Week Glute Transformation

Steven challenged himself to doing 100 squats per day for 30 days. For the first portion of the month, he really focused on form and ultimately ended up adding a 20 pound dumbbell for added stability and challenge.

It may not be common to see men’s glutes before and after, but when just one month was up, the difference was clear; Steven’s glutes are lifted and shaplier than just 4 weeks prior.

On the left, Steven wearing a black boxer briefs showing his glutes before doing glute workouts, flatter and less round; on the right, Steven, wearing a black boxer briefs showing his glutes after doing 100 squats a day for 30 days, rounder and more defined.

With a challenging workout of 100 squats per day and the addition of a 20 pound dumbbell, Steven achieved impressive results, leaving him with lifted and shapelier glutes in just one month. Source: Simple Man on Youtube5

Is It Possible To Hit Only the Upper or Lower Glute During a Workout?

Because of the anatomy of the glutes, it is impossible to isolate the upper or lower glute during a workout.

With that being said, based on the muscle layout and structure, it is possible to target and work a specific muscle harder than the others to satisfy desired results; this will be laid out in the below glute building workout plan pdf.

Anatomy of Glutes

The glutes are made up of three primary muscles that work in concert with each other to support the back, hips, and to aid in standing, sitting, walking, and a whole host of other movements.

  • Gluteus Maximus – This is the largest of the glute muscles and forms a majority of the buttocks shape. It is activated when standing up from a sitting position, standing from bending over, walking up an incline or stairs, and running. Simultaneously, it works in conjunction with the pelvis to support the trunk.6
  • Gluteus Medius – Smaller and partially layered underneath the gluteus maximus, the gluteus medius muscle extends higher and covers the top portion of the buttocks. This muscle allows for leg rotation and extension while concurrently stabilizing the lower limbs and pelvis as well as playing a critical role when standing on one leg.7
  • Gluteus Minimus – Deep within the buttocks lies the smallest of the glute muscles, the gluteus minimus. It primarily stabilizes the hips and works with the gluteus medius to extend the legs.8

How To Target Different Parts of the Glutes (Upper vs Lower vs Glute Shelf)

As mentioned above, isolating a particular glute muscle during workouts isn’t possible, however, certain movements do emphasize particular muscles more than others, so when looking focus on either the upper glute, lower glute, or glute shelf, keeping the following in mind can guide those looking for the perfect butt to the right exercises.

  • Upper Glute – To target the mid and upper glute, abduction type movements that force knees outward to the side are ideal for the gluteus medius and help add to the desired rounded shape.
  • Lower Glute – To work the lower glute, exercises that require going from a bent knee to fully standing position both tighten and engage the gluteus maximus.
  • Glute Shelf – To target the glute shelf, movements that include extending a leg to the side or behind activate the gluteus medius. Similarly, exercises that work one leg at a time can build the upper glutes.

Secret to Building a Big Butt: Combat Sleepy Butt Syndrome and Glute Amnesia

Long days sitting in front of the computer at work or lazily lounging watching TV or playing video games hours on end is not great for health in general, but can also lead to Sleepy Butt Syndrome or something called glute amnesia.

While these terms might sound made up, they are most definitely real and can cause tightness in the hip muscles, peripheral injuries, plus a flat and/or saggy butt.

The secret to building voluptuously big glutes is to literally get up off your butt! Retraining the glute muscles to do what they are meant to do is not too difficult, so by following the glute building workout plan pdf below; in no time, that tired and sad bum will wake up and activate.

Little Known Tips on Mind Muscle Connection

As tempting as it is to zone out during exercise, consider saving Netflix or Spotify playlists for cardio and concentrate on focusing during strength workouts, especially when striving for a 4-week glute transformation.

Mind muscle connection, as cheesy as it may sound, can make a monumental difference when reactivating and building muscles.

The secret to mind muscle connection is paying very close attention to how a particular movement feels when doing a certain exercise and ensuring that muscles are contracted and engaged throughout each set.

The Science Behind Volume and Movement To Achieve Your Own 4-Week Glute Transformation

The glute building workout plan pdf later in this article is not just piecemealed together; it is carefully curated and involves adequate volume starting points arranged in an effective way to see impressive changes in a short amount of time.

  • Adequate Volume – It is commonly known in the weightlifting world and backed by research that volume greatly improves muscle size and strength.9 What this is referencing is the total amount of weight lifted over a period of time. The easiest way to increase volume is spreading workouts over multiple days, which can be seen in the glute program below.
  • Progressive Overload – As touched on briefly above, muscles adapt quickly, so it is unproductive to continue working out with the same weights or at the same frequency or muscle growth will stagnate. To get a firm and toned bum, ensure routine progressive overload. As strength increases, frequency, weight, and the reps should be adjusted concurrently to continue an upward trend of gains.
  • Compound/Isolation Movements – Compound exercises involve multiple muscle groups at one time while isolation movements focus on a single group and the movement of only one joint. To maximize workouts, performing compound exercises first is beneficial so muscles are performing without being fatigued.
  • Eccentric/Isometric Work – Eccentric training utilizes controlled movements under tension to build muscles while isometric training is holding muscle contractions, typically under a load. These methods can work in conjunction with each other to sculpt gorgeous glutes.

8 Foolproof Glute Building Exercises

To put together a 4-week glute transformation guide, it is a must to find foolproof glute building exercises to perform throughout the month.

Knowing that time and availability is a factor for nearly everyone, there are exercises to cater to those who frequent the gym and also for anyone who prefers to workout at home or elsewhere without weight equipment.

Best Booty Exercises for the Gym

The benefit of working out at the gym is a glute workout with dumbbells or a barbell. These weights can kick hypertrophy into high gear to get stellar results in no time flat.

1. Barbell Back Squat

How To:

  • Adjust barbell just below shoulder height on squat rack
  • Facing the bar, step under the bar and using an overhand grip, grasp the bar close to the shoulders
  • The bar should sit below the neck on top of the muscles at the top of the back
  • Feet should be inch or two wider than shoulder width with toes pointed slightly outward
  • Once away from the rack, keeping the back straight, bend the knees and hinge at the hip
  • Gradually descend towards the ground, ensuring the squat bar path remains aligned over your feet, and aim to reach a squat depth where your thighs are parallel or slightly below parallel to the ground.
  • Pause for a moment and slowly return to standing

Tips and Benefits:

Maintaining shoulders back and chin up is crucial for maintaining proper form during barbell back squats. These squats are great for growing the gluteus maximus, but to really see butt muscles grow, widen feet slightly more to activate those muscles to the max.

2. Barbell Hip Thrust

How To:

  • Sit in front of bench that has been adjusted to hit right below the shoulder blades
  • Roll the barbell up to the top of the thighs with legs extended forward
  • Feet should be shoulder width – Bend the knees and place the soles of feet on the floor
  • Hold the barbell to stabilize, tighten core muscles, keep the back straight, and thrust hips upward using the bench to counterbalance
  • Lift up until trunk and thighs are parallel to the floor
  • Slowly lower down

Tips and Benefits:

While it is acceptable to return weights to the floor after each rep, it is beneficial not to allow the plates to touch the ground during a set to keep the glutes in tension throughout the exercise.

This exercise is the answer for gym goers seeking to learn how to get a shelf on the upper glutes, as it specifically targets the gluteus medius.

3. Sumo Deadlift

How To:

  • Stand behind a barbell that is on the floor with feet 3 to 4 inches past shoulder width
  • Adjust toes to point out at a 45 degree angle
  • Bending at the knees while hinged slight forward at the hips, reach straight down and overhand grip bar
  • Slowly pull bar while keeping back straight to standing position while keeping the knees slightly bent
  • Slowly lower down

Tips and Benefits:

The width of feet and angle of the toes will put a strong emphasis on building the gluteus maximus.

To really feel deadlifts in the glutes, instead of hitting a standing position at the top of each rep, stop about halfway through when knees are still bent and return to the starting position. Not following through to standing will keep the focus on the bum and away from the quads making the booty the star of this exercise.

4. Dumbbell Step Up

How To:

  • Stand facing an elevated surface
  • In each hand, hold a dumbbell down at each side
  • Step up onto the surface with one foot and bring the body up while leaving the opposite leg off the surface
  • Slowly lower back down to the ground

Tips and Benefits:

Try to avoid pushing off with the supporting foot to ensure as much work as possible is placed onto the active leg. In the same vein, a controlled release back to the ground will keep muscles in tension and active throughout the exercise.

For an effective upper glute workout, try stepping up sideways; this lateral step up variation can complement or substitute the forward-facing exercise.

At Home Butt Sculpting

For those who aren’t able or don’t care to go to the gym, have no fear! Getting great glutes is conveniently accessible at home and is possible with only exercise bands as added equipment.

As a bonus, a majority of the below exercises easily transfer to the gym just by adding dumbbells or a barbell.

5. Bulgarian Split Squat

How To:

  • Stand with the back 2 to 3 feet away from a steady surface that is knee height
  • Bend one knee and place the top of the toes on the surface keeping the opposite leg planted firmly on the ground
  • Keeping the back straight and staying in an upright position, slowly lower down until thigh of the planted leg is parallel to the ground
  • Slowly return to standing

Tips and Benefits:

Balance is crucial for this exercise, so practicing on a shorter surface to begin with can help work up the coordination and strength needed. The gluteus maximus is getting worked hard during these movements, but to activate it to its fullest, adding an elevated surface under the planted foot creates a deficit and will give the most bang for the buck.

6. Lateral Bridge With Hip Abduction

How To:

  • Lay on the side and push up onto elbow keeping the body tight and in a straight line
  • Place the opposite hand on the top hip
  • While still elevated, lift the top leg while keeping it straight and slowly lower back down

Tips and Benefits:

This particular exercise is doing two things at once; holding the lateral bridge is isometrically working the gluteus medius which is further activated during the abduction portion. Make sure not to lean forward and use the anchor arm to drive the top leg up as this will reduce effectiveness for the buttocks muscles.

A band can be added just above the knees to gain a tougher workout.

7. Banded Donkey Kicks

How To:

  • On all fours, place a resistance band around both legs
  • On right leg, place the band under the knee and adjust the band on the left leg to go just above the knee
  • Keeping the leg at a 90 degree angle, slowly kick up keeping the foot flexed until the thigh is parallel with the ceiling
  • Slowly return to start

Tips and Benefits:

Utilizing resistance bands at home is a great resource and is a great replacement for weights and helps with progress overload as exercises get easier. This exercise focuses mainly on the gluteus maximus, but really is an ideal exercise for the entire muscle group.

If banded donkey kicks are too difficult, starting out with no band is an excellent way to begin.

8. Banded Lunges

How To:

  • While standing up, place a resistance band around both legs
  • Place the band about 2 inches above the knee and separate feet slightly
  • With the left leg, step one large step forward
  • Keeping the back straight and staying in an upright position, slowly lower down, keeping the glutes tight, until the thigh of the left leg and the shin of the right leg is parallel to the ground
  • Slowly stand back to start

Tips and Benefits:

For those aiming to address how to get rid of banana rolls fat under the buttocks, this exercise effectively targets the lower gluteus maximus. While targeting weight loss isn’t possible, working out and muscle building can drastically alter how the body looks, and banded lunges are a great way to improve the look of a saggy bum.

4-Week Glute Transformation Workout Plan (PDF)

Now that we’ve covered the reality of a 4-week glute transformation, the mechanics behind it, plus the top exercises that can be done at home or the gym, it’s time to get into the action.

The guide below is convenient for printing and using wherever workouts are conducted, adaptable over time to suit any lifestyle; moreover, it emphasizes that working out 7 days a week is not essential.

Glute Workout Routine for Gym With PDF Guide

The exercises suggested in the gym PDF guide include use of dumbbells or a barbell with a subsequent progressive overload repetition and set schedule. Participating in the below workout requires lifters to calculate their 1 repetition maximum (1 RM) for each exercise.

There are various ways to figure out a 1 RM, but attempting the largest weight for 3 to 5 reps, then calculating the 1 rep max based on the below is a tried and true method that can get everyone to a good starting place.

  • 3 repetitions is equal to 94% of rep weight
  • 4 repetitions is equal to 90% of rep weight
  • 5 repetitions is equal to 87% of rep weight10

Gym Workout Routine for the Glutes (PDF Guide)

Get the Physiqz Glute Workout Gym Routine (PDF Guide) with included exact exercises, rep schemes, and progression tips. Note, be sure to read the article entirely to understand how the program functions and to use it properly.

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You can download the plan above and a .pdf will be emailed to you. Here’s a preview of what you’ll receive. Note, if you’re on an iPhone you can save this to iBooks and reference it anytime.

Glute Workout Week 1

  • Monday
    • Sumo Deadlift: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Barbell Back Squat: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
  • Tuesday (Rest Day)
  • Wednesday
    • Sumo Deadlifts: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Dumbbell Step Up: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Dumbbell Lunges: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
  • Thursday
    • Dumbbell Bulgarian Split Squats: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Dumbbell Lateral Step Up: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 65% of 1RM (1 Rep Max)
  • Friday (Rest Day)
  • Saturday
    • Barbell Back Squat: 3 sets of 10-12 reps at 65% of 1RM (1 Rep Max)
    • Dumbbell Lateral Lunges: 3 sets of 10-12 reps at 65% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 10-12 reps at 65% of 1RM (1 Rep Max)
  • Sunday (Rest Day)

Glute Workout Week2

Note, this is the same exercises, sets, and reps but the % of 1RM increases week over week.

  • Monday
    • Sumo Deadlift: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Barbell Back Squat: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
  • Tuesday (Rest Day)
  • Wednesday
    • Sumo Deadlifts: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Dumbbell Step Up: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Dumbbell Lunges: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
  • Thursday
    • Dumbbell Bulgarian Split Squats: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Dumbbell Lateral Step Up: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
  • Friday (Rest Day)
  • Saturday
    • Barbell Back Squat: 3 sets of 10-12 reps at 70% of 1RM (1 Rep Max)
    • Dumbbell Lateral Lunges: 3 sets of 10-12 reps at 70% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 10-12 reps at 70% of 1RM (1 Rep Max)
  • Sunday (Rest Day)

Glute Workout Week 3

  • Monday
    • Sumo Deadlift: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Barbell Back Squat: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
  • Tuesday (Rest Day)
  • Wednesday
    • Sumo Deadlifts: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Dumbbell Step Up: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Dumbbell Lunges: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
  • Thursday
    • Dumbbell Bulgarian Split Squats: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Dumbbell Lateral Step Up: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 75% of 1RM (1 Rep Max)
  • Friday (Rest Day)
  • Saturday
    • Barbell Back Squat: 3 sets of 10-12 reps at 75% of 1RM (1 Rep Max)
    • Dumbbell Lateral Lunges: 3 sets of 10-12 reps at 75% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 10-12 reps at 75% of 1RM (1 Rep Max)
  • Sunday (Rest Day)

Glute Workout Week 4

  • Monday
    • Sumo Deadlift: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Barbell Back Squat: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
  • Tuesday (Rest Day)
  • Wednesday
    • Sumo Deadlifts: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Dumbbell Step Up: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Dumbbell Lunges: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
  • Thursday
    • Dumbbell Bulgarian Split Squats: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Dumbbell Lateral Step Up: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 8-10 reps at 80% of 1RM (1 Rep Max)
  • Friday (Rest Day)
  • Saturday
    • Barbell Back Squat: 3 sets of 10-12 reps at 80% of 1RM (1 Rep Max)
    • Dumbbell Lateral Lunges: 3 sets of 10-12 reps at 80% of 1RM (1 Rep Max)
    • Barbell Hip Thrust: 3 sets of 10-12 reps at 80% of 1RM (1 Rep Max)
  • Sunday (Rest Day)

By now you should have the hang of it and notice that the weight increased week over week since the 1RM is being adjusted. By the end of week 4 you should have more developed and defined glutes but be sure to rest and deload on week 5. A full guide on deloading can be found below.

At Home Glute Building Workout Plan (PDF)

The At Home workout guide below for building the best glutes features a 4-week progressive overload workout plan, incorporating methods such as increasing resistance with exercise bands or enhancing volume through repetitions and sets, or both.

Glute Workout Plan for the House or Apartment (PDF)

Get the Physiqz At Home Glute Building Workout Plan (PDF) with included exact exercises, rep schemes, and progression tips.

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Enter in your information above to get a download link emailed to you. The at home workout plan below is what you’ll receive.

Glute Workout Week 1

  • Monday
    • Bulgarian Split Squat: 2 sets of 8-10 reps
    • Donkey Kicks: 2 sets of 8-10 reps
    • Lunges: 2 sets of 8-10 reps
  • Tuesday (Rest Day)
  • Wednesday
    • Bulgarian Split Squat: 2 sets of 8-10 reps
    • Lateral Lunges: 2 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 2 sets of 8-10 reps
  • Thursday
    • Donkey Kicks: 2 sets of 8-10 reps
    • Lunges: 2 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 2 sets of 8-10 reps
  • Friday (Rest Day)
  • Saturday
    • Bulgarian Split Squat: 2 sets of 8-10 reps
    • Donkey Kicks: 2 sets of 8-10 reps
    • Lateral Lunges: 2 sets of 8-10 reps
  • Sunday (Rest Day)

Glute Workout Week 2

Week two has the same exercises and amount of reps, but the sets have been increased from 2 to 3 so the overall volume is increased week over week, this is also known as progressive overload and how to truly grow your glutes.

  • Monday
    • Bulgarian Split Squat: 3 sets of 8-10 reps
    • Donkey Kicks: 3 sets of 8-10 reps
    • Lunges: 3 sets of 8-10 reps
  • Tuesday (Rest Day)
  • Wednesday
    • Bulgarian Split Squat: 3 sets of 8-10 reps
    • Lateral Lunges: 3 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 3 sets of 8-10 reps
  • Thursday
    • Donkey Kicks: 3 sets of 8-10 reps
    • Lunges: 3 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 3 sets of 8-10 reps
  • Friday (Rest Day)
  • Saturday
    • Bulgarian Split Squat: 3 sets of 8-10 reps
    • Donkey Kicks: 3 sets of 8-10 reps
    • Lateral Lunges: 3 sets of 8-10 reps
  • Sunday (Rest Day)

Glute Workout Week 3

Just as we did in week 2, now we’re going to increase the amount of sets again.

  • Monday
    • Bulgarian Split Squat: 4 sets of 8-10 reps
    • Donkey Kicks: 4 sets of 8-10 reps
    • Lunges: 4 sets of 8-10 reps
  • Tuesday (Rest Day)
  • Wednesday
    • Bulgarian Split Squat: 4 sets of 8-10 reps
    • Lateral Lunges: 4 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 4 sets of 8-10 reps
  • Thursday
    • Donkey Kicks: 4 sets of 8-10 reps
    • Lunges: 4 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 4 sets of 8-10 reps
  • Friday (Rest Day)
  • Saturday
    • Bulgarian Split Squat: 4 sets of 8-10 reps
    • Donkey Kicks: 4 sets of 8-10 reps
    • Lateral Lunges: 4 sets of 8-10 reps
  • Sunday (Rest Day)

Glute Workout Week 4

Once again, the volume is increasing to 5 sets now and the workouts will become tougher. Don’t be surprised if you don’t perform the same amount of sets on week 4 as week 1 or 2 since fatigue may kick in on the last few weeks.

  • Monday
      • Bulgarian Split Squat: 5 sets of 8-10 reps
      • Donkey Kicks: 5 sets of 8-10 reps
    • Lunges: 5 sets of 8-10 reps
  • Tuesday (Rest Day)
  • Wednesday
    • Bulgarian Split Squat: 5 sets of 8-10 reps
    • Lateral Lunges: 5 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 5 sets of 8-10 reps
  • Thursday
    • Donkey Kicks: 5 sets of 8-10 reps
    • Lunges: 5 sets of 8-10 reps
    • Lateral Bridge with Hip Abduction: 5 sets of 8-10 reps
  • Friday (Rest Day)
  • Saturday
    • Bulgarian Split Squat: 5 sets of 8-10 reps
    • Donkey Kicks: 5 sets of 8-10 reps
    • Lateral Lunges: 5 sets of 8-10 reps
  • Sunday (Rest Day)

Now it’s time to recover from all that hard work so you can get ready for another 4 week program.

If you’re looking for additional downloadable workout plan PDFs, consider exploring the 12-week dumbbell workout plan PDF.

Recovery Plan Post 4 Week Workout (How To Deload)

An important part of building muscle and working out is to allow the body to reset and recover. While there are rest days worked into each weekly workout, it is vital to, after an extended period of working out, to deload.

In other words, lower the intensity and/or volume of workouts for a period of time. The following video has valuable information and further insight on the best way to deload to not lose progress.

Dieting Tips for Developing Glutes You’re Proud Of

Muscle is made of protein, so in addition to working out to develop a shapely bum, it is important to feed the body properly to grow and maintain muscle. The general rule of thumb is to eat at least one gram of protein per pound of bodyweight.

This may seem difficult at first, but slowly integrating this way of eating into a lifestyle will have noticeable benefits.

Booty Meal Plan PDF

The following meal plan consists of a healthy mix of carbs, protein, and fat that will give the body the fuel it needs to sustain a tough workout and then recover, leaving sculpted glutes in its wake. The below calories and protein are based on a 150 pound woman following one of the glute workout plans above and can be adjusted accordingly.

Butt Building Meal Plan (PDF)

Get the Physiqz Booty Meal Plan PDF with the foods you should eat, their calories and macronutrients.

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The booty meal plan below is what you’ll receive when you enter in your information above, but it’ll be emailed as a .pdf download for easy reference.

Booty Meal Plan PDF

Monday Meal Plan

  • Breakfast: 2 Eggs, 1/2 Avocado, Whole Wheat Toast
    • Calories: 407
    • Protein: 17
  • Snack: Greek Yogurt and Berries
    • Calories: 330
    • Protein: 9
  • Lunch: Grilled Chicken Salad
    • Calories: 700
    • Protein: 65
  • Snack: Protein Shake
    • Calories: 100
    • Protein: 20
  • Dinner: Steak and Grilled Vegetables
    • Calories: 440
    • Protein: 51

Total Calories: 1977
Total Protein: 162

Tuesday Meal Plan

  • Breakfast: Protein Shake
    • Calories: 200
    • Protein: 40
  • Snack: 2 Hard Boiled Eggs , Whole Wheat Crackers, Cheese
    • Calories: 256
    • Protein: 18
  • Lunch: Green Bean Chicken and Rice
    • Calories: 500
    • Protein: 47
  • Dinner: Chicken Skewers and Side Salad
    • Calories: 700
    • Protein: 65

Total Calories: 1656
Total Protein: 170

Wednesday Meal Plan

  • Breakfast: 2 Eggs, 1/2 Avocado, Whole Wheat Toast
    • Calories: 407
    • Protein: 17
  • Snack: Banana and Peanut Butter
    • Calories: 481
    • Protein: 17
  • Lunch: Chicken Sandwich and Baked Fries
    • Calories: 500
    • Protein: 50
  • Snack: Protein Shake
    • Calories: 200
    • Protein: 40
  • Dinner: Chicken Tortilla Soup
    • Calories: 500
    • Protein: 30

Total Calories: 2088
Total Protein: 154

Thursday Meal Plan

  • Breakfast: 2 Eggs, 1/2 Avocado, Whole Wheat Toast
    • Calories: 407
    • Protein: 17
  • Snack: Greek Yogurt and Berries
    • Calories: 330
    • Protein: 9
  • Lunch: Grilled Chicken Salad
    • Calories: 700
    • Protein: 65
  • Snack: Protein Shake
    • Calories: 100
    • Protein: 20
  • Dinner: Steak and Grilled Vegetables
    • Calories: 440
    • Protein: 51

Total Calories: 1977
Total Protein: 162

Friday Meal Plan

  • Breakfast: Protein Shake
    • Calories: 200
    • Protein: 40
  • Snack: Banana and Peanut Butter
    • Calories: 481
    • Protein: 17
  • Lunch: Chicken Salad Sandwich and Broccoli
    • Calories: 650
    • Protein: 65
  • Dinner: Grilled Salmon and Vegetables
    • Calories: 340
    • Protein: 40

Total Calories: 1671
Total Protein: 162

Saturday Meal Plan

  • Breakfast: 2 Eggs, 1/2 Avocado, Whole Wheat Toast
    • Calories: 407
    • Protein: 17
  • Snack: Greek Yogurt and Berries
    • Calories: 330
    • Protein: 9
  • Lunch: Chicken Sandwich and Baked Fries
    • Calories: 500
    • Protein: 50
  • Snack: Protein Shake
    • Calories: 200
    • Protein: 40
  • Dinner: Chicken Tacos
    • Calories: 555
    • Protein: 40

Total Calories: 1992
Total Protein: 156

Sunday Meal Plan

  • Breakfast: Protein Shake
    • Calories: 200
    • Protein: 40
  • Snack: Banana and Peanut Butter
    • Calories: 481
    • Protein: 17
  • Lunch: Grilled Chicken Salad
    • Calories: 700
    • Protein: 65
  • Dinner: Steak and Grilled Vegetables
    • Calories: 440
    • Protein: 51

Total Calories: 1721
Total Protein: 153

While it might have seemed overwhelming at first, combining the glute building workout plan pdf along with the healthy meal guide can lead anyone into an awe inspiring 4-week glute transformation that everyone will be jealous of!

Frequently Asked Questions

How Often Should You Train Glutes for Best Results?

3 to 6 times per week are all acceptable amounts of time as long as volume is taken into account. If there are less training days, there should be more sets and if there are more training days, sets can be reduced.

How Many Reps Should I Do To Build the Glutes?

Reps should be based on the amount of weight; between 8 to 12 reps or until muscles are nearing failure.

Are There Other Ways To Help Shape Glute Muscles?

Yes! Choosing cardio exercises such as stair climbing, running, and uphill walking can all contribute to a shapelier behind.


References

1Kwon, Y., & Kravitz, L. (n.d.). How Do Muscles Grow? The University of New Mexico. Retrieved January 21, 2023, from <https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html>

2Krzysztofik, M., Wilk, M., Wojdala, G., & Golas, A. (2019, December 4). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. NCBI. Retrieved January 21, 2023, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/>

3PlusModelinTheMaking. “30 Day Butt Challenge RESULTS | Before & After pictures.” YouTube, 20 February 2014, Accessed 1 April 2023. <https://www.youtube.com/watch?v=pCowlxgZwlg>

4@jadeafitness • Instagram photos and videos.” Instagram. Accessed 1 April 2023. <https://www.instagram.com/p/CnZKqwFLrZw/>

5Simple Man. “Never Skipping Leg Day – 100 Squats A Day For 30 Days.” YouTube, 2 June 2020, Accessed 1 April 2023. <https://www.youtube.com/watch?v=DjWZhxPcYLg>

6Elzanie, A., & Borger, J. (2022, March 28). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. NCBI. Retrieved January 27, 2023, from <https://www.ncbi.nlm.nih.gov/books/NBK538193/>

7Shah, A., & Bordoni, B. (2022, November 28). Anatomy, Bony Pelvis and Lower Limb, Gluteus Medius Muscle. NCBI. Retrieved January 27, 2023, from <https://www.ncbi.nlm.nih.gov/books/NBK557509/>

8Vilella, R. (2022, May 29). Anatomy, Bony Pelvis and Lower Limb, Gluteus Minimus Muscle. NCBI. Retrieved January 27, 2023, from <https://www.ncbi.nlm.nih.gov/books/NBK556144/>

9Mangine, G., Hoffman, J., Gonzalez, A., Townsend, J., Wells, A., Jajtner, A., Beyer, K., Boone, C., Miramonti, A., Wang, R., LaMonica, M., Fakuda, D., Ratamess, N., & Stout, J. (2015, August 13). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. NCBI. Retrieved January 27, 2023, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/>

10Thibaudeau, C., Poliquin, C., Rynka, B., & Gentilcore, T. (2019, December 4). Tip: One. Heavy. Rep. T-Nation. Retrieved January 26, 2023, from <https://www.t-nation.com/training/tip-one-heavy-rep/>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.