STOP SPINNING YOUR WHEELS
GLUTE 3x
GLUTE 3x is a structured hypetrophy program designed to help you sculpt your glutes through a lower body-focused program.
$33 / month
Get GLUTE 3x
What You Get
πͺ Access to Coaches
Direct guidance and support from experienced coaches.
π
Weekly Programming
Structured plans released weekly for long-term progression.
π Detailed Instructions
Step-by-step exercise breakdowns to maximize results and reduce injury risk.
π Form Checks
Optional video or text feedback on technique.
π₯ Nutrition & Recovery
Guidance on fueling and recovery for optimal performance.
π€ Community Accountability
Stay consistent with like-minded serious lifters.
Sample Week
Sunday
Rest Day
- Optional 30-45 minutes of cardio
- Recommended STABLIFTS Core Circuit
Monday
Lower (Quad Focus)
- Wide Stance Smith Machine Squat - 2x6
- Single Leg Smith Machine Step Up - 2x8
- Leg Extensions - 2x9
- Lying Leg Curls - 2x9
Tuesday
Rest Day
- Optional 30-45 minutes of cardio
- Recommended STABLIFTS Core Circuit
Wednesday
Upper + Glutes
- Machine Shoulder Press - 2x9
- Lat Pulldown - 2x7
- Wide Grip Cable Row - 2x8
- Cable Kickbacks - 3x8
Thursday
Rest Day
- Optional 30-45 minutes of cardio
- Recommended STABLIFTS Core Circuit
Friday
Lower (Glute & Hamstring Focus)
- Machine Hip Thrust - 2x7
- RDLs - 2x8
- Hip Adductor - 2x10
- Glute Ham Raises - 2x8
Saturday
Rest Day
- Recommended 30-45 minutes of cardio
- Recommended STABLIFTS Core Circuit
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