Bret ContrerasWomen prioritizing glute growth, shape refinement, and balanced lower-body strength
Women’s training was long dominated by cardio for fat loss, while strength work for shape and function was undervalued. The glutes are a primary driver of posture, gait, and aesthetics, yet few programs gave them systematic primacy. This plan frames the glutes as the lead muscle and uses hinge, squat, single-leg, and bridge patterns to change both form and function. It is built so beginners can start immediately and progress indefinitely, proving that a “good-looking glute” is inherently a “well-functioning glute.”
Program Roadmap
Run 3–4 days/week. Each session starts with a glute-led pattern (hip thrust, bridge, hinge variants), then lower-body assistance (lunge, leg curl) and ends with core/upper balance. Volume is conservative for female intermediates to preserve execution quality, with progressive overload via load/reps/sets across weeks. Glute exposure is kept high frequency (2–3x/week) to accumulate stimulus. Movements are simple, repeatable, and allow easy auto-regulation based on recovery.
Chest
Back
Shoulders
Legs
AbsBackShouldersLegsAbsBackShouldersLegsAbsLead the main lifts with “push with the glutes” intent. Micro-adjust stance, ribcage, pelvis to localize tension, and hold the top 1–2 s to improve contraction quality. Do not rely on weight only; cycle tempo/ROM/pauses for overload. Recovery governs frequency, so anchor sleep, protein, and daily steps. If low back dominates, drop RPE or reset setup. Prioritize “repeatable quality tomorrow” over chasing maximal singles.
Bret Contreras is a world-renowned fitness expert and researcher specializing in lower body training, particularly glute training. He holds a PhD in Exercise Physiology and has developed numerous programs and publications based on scientific approaches to strength and physique improvement. He is also known by the nickname "Glute Guru."
