WHAT IS THIS PROGRAM?
For women who want to prioritise glute growth without adding size to their quads. This program is lower volume on upper body days and very low volume for other lower body muscles outside of the glutes. Designed for women who only want glute growth (If your goal is balanced muscle growth across all major areas, BUILD may be a better fit).
Most training programs build your whole lower body together. If your goal is glute growth without adding size to your legs — you need a different approach.
The Glute Builder program is designed to help you develop stronger, fuller glutes, without building your quads.
The focus is on movements and programming designed to maximise glute activation and growth.
PROGRAM STRUCTURE
4 training days per week
Intermediate / Advanced level
Lower volume on upper body + non-glute lower body
Structured phases for progression
Suitable for gym & well-equipped home training
45–60 min sessions
Training split:
4 days: 2 lower / 1 upper / 1 full body
WHAT MAKES THIS PROGRAM DIFFERENT?
Built using Coach Mark Carroll's proven glute training methods
Clear progression built into each phase
Glute-specific exercises designed to maximise results
Tailored exercise selection to shift emphasis away from thighs
IS THIS PROGRAM FOR YOU?
This Program Is Ideal If You:
Want to build stronger, fuller glutes
Want to improve lower body strength
Enjoy structured strength training
Want a program focused purely on glute development