Glute program · 12 weeks

Build them strong. Keep them healthy.

A 12-week glute specialisation program written by a Performance Physiotherapist. Four glute-focused lower-body days and one core day a week, with every set, rep and effort level written for you.

12 weeks
5 days a week
55–70 min sessions
Pyramid + drop sets
Excel tracker

156 AED (≈ US$42) · one-time · instant download

Cover of Powerful Glutes, a 12-week glute size and strength program by RecoveryPro

Most glute training is guesswork.

Random exercises, the same weight every week, and sessions that feel hard but don't add up to anything. Many people feel it in the lower back or hamstrings more than the glutes.

Glutes grow like any other muscle: the right exercises, enough hard sets, and load that goes up over time. That needs a plan, not a playlist.

How the program works

Main lifts

Pyramid sets

Hip thrust, Romanian deadlift and leg press climb a pyramid: each set heavier with fewer reps. Your top set tells you when to add load.

To finish

Drop sets

Extra work at the end, only on machines, cables, bands and dumbbells. Never on barbell lifts, where fatigue costs technique.

Every session

Physio-led warm-up and rules

A 10-minute glute activation warm-up, pain rules, and a swap for every exercise, so the glutes do the work and your back doesn't.

Your week

Four glute days. One core day.

Sessions take 55–70 minutes; the core day about 35.

MonDay 1Glute strengthHeavy hip thrust
TueDay 2Glutes & hamstringsHip hinge
WedDay 3Core & absGlutes recover
ThuCardioWalk, StairMaster or cycling20–30 min
FriDay 4Glutes & quadsSquat & single-leg
SatDay 5Glute pumpMost drop sets
SunRestRecover

The 12 weeks

Each block builds on the last, with a lighter reset week in the middle.

FoundationWeeks 1–2
Learn the lifts and find your working loads
BuildWeeks 3–5
More volume and load: 4-set pyramids and single drop sets
ResetWeek 6
A third less volume, no drop sets, so your body catches up
IntensifyWeeks 7–10
Heavier pyramids down to 6 reps, and double drop sets
PeakWeek 11
The hardest week
Test & ReloadWeek 12
Re-test your hip thrust and leg press against week 2, so you can see the change in numbers

What's inside

PDF · 38 pages

The Program

All 12 weeks with every set, rep, effort target and rest time, the methods explained, the warm-up, and the Physio Edge pages: pain rules, swaps and recovery.

In the PDF

Exercise guide

How to do every exercise, plus a swap if the equipment is busy or something doesn't feel right.

Excel

The Tracker

Logs every session, works out your progress on the main lifts, and records your week 1 and week 12 measurements.

Equipment: barbell, dumbbells, a hip thrust bench or machine, a cable stack, a leg press, a hip abduction machine and resistance bands.

Is it right for you?

It's for you if

You've trained consistently for 6–12 months
You're comfortable with hip thrusts, Romanian deadlifts and squats
You can train 5 days a week in a full gym
You want glutes as your main focus for 12 weeks

It's not for you if

You're new to the gym (start with The 3-Day Split)
You have hip, knee or back pain now (get it assessed first, or book a Consultation)
You train at home with limited equipment
You want a balanced full-body program (see Total Body)

Who wrote it

Written by a Performance Physio who works with athletes

Kurt Nicholas Micallef is a Performance Physiotherapist with 15+ years across physiotherapy, rehabilitation, strength and conditioning and elite sport.

MSc Physiotherapy & Rehabilitation · MSc Sports Performance & Athlete Health · BSc Sports Therapy

Glute program · 12 weeks

Powerful Glutes

156 AED≈ US$42 · one-time

The 38-page Program and the Tracker
Instant download, yours to keep
Every set, rep and effort level planned for 12 weeks

Written by a Performance Physiotherapist
Instant download · PDF + Excel tracker
Questions before you buy? hello@rprecoverypro.com, reply within 24 h

Hip, knee or back already sore? Book a 1:1 video call (250 AED).

Questions

Is it only for women?

No. It's for anyone who wants bigger, stronger glutes. The loads are yours, so the program fits whoever follows it.

I can only train 3 or 4 days a week.

The program is built on 5 days. If you can only do 3, The 3-Day Split is a better fit.

I feel hip thrusts in my lower back or hamstrings.

That's common. The warm-up and the cue for every glute exercise are written to fix it: ribs down, a slight tuck at the top, drive through the heel. If it still happens, lighten the load and slow down.

What equipment do I need?

A full gym: barbell, dumbbells, a hip thrust bench or machine, a cable stack, a leg press, a hip abduction machine and resistance bands.

How long are the sessions?

55–70 minutes for the four lower-body days, and about 35 minutes for the core day.

When will I see results?

Everyone responds differently. You log your loads every week and re-test your main lifts in week 12, so you'll see your progress in numbers, not just in the mirror.

Can I do it alongside my sport or classes?

It's a 5-day program, so adding a lot on top will make recovery harder. If you train for a sport, Total Body or Elite Padel is a better fit.

How do I get it?

Right after payment you get the download links on screen and by email: the Program PDF and the Tracker. They're yours to keep.

Can I get a refund?

As a digital download, all sales are final. You can look at sample pages before you buy ("Peek inside"), and email hello@rprecoverypro.com with any question first. We reply within 24 hours.

Twelve weeks. Stronger, fuller glutes.

Powerful Glutes provides general training education. It is not medical advice or an individual prescription. If you have pain or an injury, get assessed before starting, and stop any exercise that causes sharp or worsening pain.