INSIDE THE DOWNLOAD
What’s included
- A weekly schedule with three training sessions, walking and rest days.
- Workout A: squat focus; workout B: hinge focus; workout C: single-leg focus.
- Exercise repetitions, short form cues and a five-minute warm-up.
- Week-by-week progression and a top-set weight-and-repetitions log.
How to use this printable
Read both pages before starting
Check the exercises and equipment, then schedule three non-consecutive training days. Choose movements and loads appropriate to your experience.
Start with the first-week prescription
The PDF begins with two sets per exercise to practise the movements. Use controlled repetitions, the listed rest periods and a comfortable range of motion.
Log before progressing
Write down the weight and repetitions for the listed lifts. Move to the next step only when you can maintain form and recover between sessions.
Four-week progression in the printable
| Week | Plan |
|---|---|
| 1 | Two sets per exercise; learn the movements |
| 2 | Three sets per exercise |
| 3 | Three sets; add two repetitions or a little weight if appropriate |
| 4 | Three sets; the PDF suggests a slower, three-second lowering phase |
Three workouts with different movement patterns
Workout A includes a squat, hip thrust or bridge, reverse lunge, lateral walk and plank. Workout B uses a Romanian deadlift, single-leg bridge, step-up, clamshell and bird dog. Workout C includes a Bulgarian split squat, paused hip thrust, sumo squat, frog pumps and side plank. The download contains the repetitions and short cues for each movement.
Home or gym: what equipment will you need?
The PDF suggests bodyweight or goblet squats, dumbbells or a backpack for the Romanian deadlift, a band for lateral walks and a stable step or support for some exercises. It is not entirely equipment-free. If you cannot safely set up a movement, use suitable instruction or a qualified trainer to choose an alternative.
Use four weeks to build a training record
Keep the weekly schedule alongside your log so you can see what you actually completed. Four weeks gives you a defined period to practise and assess the routine; it does not guarantee a particular amount of muscle growth or a visible change. Adjust progression to your ability instead of forcing a heavier load because the calendar changed.
Further reading
Frequently asked questions
Is this glute workout plan PDF free?
Yes. Download the complete two-page plan, warm-up and log without an account, payment or app subscription.
Is it suitable for beginners at home?
It is written as a beginner-friendly home-or-gym plan. Some exercises need a band, weights or backpack, and a stable support. Choose appropriate instruction and alternatives for your experience.
How many workouts are there each week?
The schedule has three training sessions: A on Monday, B on Wednesday and C on Friday, with walking, recovery and rest on the other days. You can move the days while preserving recovery time.
Will my glutes grow in four weeks?
Results vary with training, recovery, nutrition, experience and other factors. The PDF provides a training structure, not a guarantee of visible growth in four weeks.
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