Glute Builder at Home is here to deliver targeted strength and muscle gains for your posterior chain.
This is your guide to getting results with the program.
Training in the gym? We've got you – check out the Glute Builder in Gym guide here.
How it works
Designed by Luke Zocchi to strengthen and seriously tone your lower body, the Glute Builder program uses a proven training structure to deliver results.
- 8 weeks of self-guided workouts split into 2-week phases.
- Workouts focused on effective compound exercises to maximize glute definition while strengthening surrounding muscles like your quads and hamstrings.
- Get results no matter your experience level with separate programs for Beginner, Intermediate and Advanced lifters.
- Stay balanced with optional workouts that focus on the core and upper body.
- Nail good form with links to exercise tutorials in every workout.
- Low-impact modifications and exercise/equipment alternatives on screen or via the tutorials.
- Get everything you need in one place with warm-ups and cool-downs included.
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What results can I expect?
By training hard and dialing in your nutrition and recovery, this program will help you:
- Build strong glute muscles that boost athletic performance and improve your balance.
- Strengthen your posterior chain for better posture and increased power in all your training.
- Prevent injury by creating proper hip alignment and knee stability.
- Reduce back pain, in combination with a strong core.
- Maximize glute definition and achieve a great-looking booty.
Which level is right for me?
Beginner: If you have never done weight training before, or you need to build up your confidence in lifting weights, this level is for you.
Intermediate: Select Intermediate if you can do these exercises with confidence and good form: goblet squat, dumbbell deadlift and Bulgarian split squat.
Advanced: The Advanced program includes exercises that require a barbell (no squat rack is required). If you can deadlift the equivalent of your body weight on the bar with good form for 10-12 reps, select Advanced.
Program structure
Luke has designed this training split to deliver maximum results for your glutes, no matter your experience level.
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Beginners: The Beginner program features 2 days of targeted glute training per week. It also includes an optional full-body day, with an emphasis on your upper body and core, which we recommend doing for balanced results.
Intermediate & Advanced: If you're lifting at this level, you'll have 3 days of focused glute training each week. Your split also includes two optional workouts that target the upper body and core. We highly recommended doing these workouts to maintain balance and your existing upper-body muscle mass.
Can I add more workouts? You can replace your optional days with any other workout, as long as it’s not glute focused. We do not recommend lifting heavy weights on your designated rest days, as your body needs time to recover and to allow muscle to repair and grow.
What equipment do I need?
You will need access to the following equipment. For Advanced exercises that use a barbell, dumbbell alternatives are provided.
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How to choose, track and increase your weights
Progressive overload – increasing the intensity of your training so that your body adapts and grows stronger – is essential to getting the best results with this program. That means you will need weights that challenge you throughout the program.
- If you get through one set of the recommended reps with great form and without slowing down, it’s time to increase weight/resistance.
- The weight/resistance you’re using should make it challenging to complete your final reps regardless of the total amount of reps.
- As a general rule, increase the dumbbell weight you’re lifting by 1lb (or ½ kg) when you’re ready.
How to track your weights
Track your weights using the Weights Tracker feature on your workout screen – you can log your weights and reps for an exercise as you complete it during each self-guided session.
- Click the notepad icon at the bottom of your screen.
- Tap ‘Add Log’ to enter your weights and reps.
- Numbers will default to the last weight you logged and the number of reps (if any) specified in the workout.
Nailing your lifting tempo
Fine-tuning the time your muscles spend under tension can make a big difference to your results. For most exercises we recommend a 3-0-1-0 tempo (see video).
Some Advanced exercises will follow a slower 5-0-1-0 tempo, which will be indicated in the exercise name.
Nailing your nutrition
What you eat makes a big difference to your performance, recovery and muscle growth.
Check out the Glute Builder nutrition handbook here.
Extra information for muscle builders
When it comes to building muscle, knowledge is power. If you want to learn more about the science of strength, we recommend reading the following:
- What to do if your muscle gains hit a plateau
- 5 muscle-building myths that are killing your gains
- 5 recovery tips for high-intensity strength training
Disclaimer: If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before beginning any new exercise program.
Please note that Glute Builder is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women.
Never attempt to lift excessive weight. Results will vary from person to person and are influenced by genetics, age, metabolic rate, health history and adherence to diet and training.
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