You’ve been putting in the work—squats, lunges, bands—but your glutes still aren’t responding the way you want. It’s frustrating, and honestly, it may not be your fault. A lot of information and workout advice out there about so-called “booty building” is outdated or just plain ineffective.
The WH+ 6-Week Glute Gains Workout Plan changes that.
In as little as six weeks, you can start seeing noticeable changes in glute strength and muscle mass—and even put on an inch of muscle on your glutes by the end, says program creator Sandy Brockman, CPT, a strength coach at C4 Performance Center in Austin, Texas.
Designed specifically for women, this downloadable PDF plan uses science-backed strength-training principles to engage the correct muscles you need to build stronger, bigger glutes using only dumbbells (or barbell if you choose).
What You Get When You Download the Guide
Comprehensive Six-Week Glute Workout Plan
You’ll get a fully structured PDF plan that you can save instantly to your phone, tablet, or laptop so it’s always with you, whether you're at the gym or at home. (We believe in an uncomplicated, no-guesswork approach!)
The Best Glute-Activating Warm-Up
Build more muscle during every workout by starting with the strategic, five-minute, game-changing warm-up Brockman provided.
Step-By-Step Exercise Instructions
Ace your form and unlock major growth with detailed instructions and photos of each move.
Workout Tracker
Log your reps and weights used right in the PDF so you always know when to up the challenge. The journal feature helps you stay consistent, clearly see your improvements week to week, and ensure you’re applying the principles of progressive overload (which is key glute growth).
Want a Sneak Peek?
Swipe to read sample pages from the PDF.
Cover
Scroll right for a preview of various sections.
TOC
Click on any chapter in the TOC to jump to that section.
FAQs
An FAQ section addresses important topics like what glute activation means, the ideal number of glute workouts per week for results, and more.
Your 6-Week Workout Plan
It includes a breakdown of what to focus on each week.
Week 1
Each day includes a chart for logging your progress.
What to expect as you move through the plan: You’ll complete three workouts every week on nonconsecutive days, each taking anywhere from 45 to 60 minutes, depending on your fitness level. (Yep, that means you have four rest or active recovery days to spend how you want!) Each week also comes with guidance on how to adjust your weight and reps and/or time so you’re consistently challenging your muscles and making progress.
Why This Plan Actually Works
It uses evidence-based muscle-building strategies.
Many glute workout programs don’t lead to real results because they rely on too-light resistance, random exercises, or this idea of “feeling the burn” instead of proven hypertrophy (increasing muscle size and volume) techniques. Instead, Brockman’s plan centers around progressive overload (gradually increasing your resistance) paired with proper glute activation so your muscles are actually “turning on” and properly accessed and engaged when you’re working through the movements.
It packs in educational info to demystify glute training.
The PDF includes a FAQ chapter that addresses crucial topics, including what glute activation really means, how many times a week is the sweet spot for training your glutes and seeing results, how to fix hip flexor dysfunction and better engage your glute muscles, and so much more.
What Is Women's Health+?
Women's Health+ is a premium membership program that's designed to help you look, feel, and perform at your best. It gives you access to expert-backed fitness programs, nutrition guidance, wellness plans, and exclusive digital content created specifically for women’s bodies and goals. From strength training and fat loss to recovery, mindset, and long-term health, WH+ delivers practical tools and trusted advice to support every stage of your wellness journey.
When you sign up (for as little as $5/month), you get access to *all* WH+ membership benefits, which includes 450+ streaming workouts, exclusive training plans, healthy eating guides, and so much more.
Women's Health Challenges | Workout Plans
Jacqueline Andriakos, CPT, is the executive health and fitness director at Women’s Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than a decade of experience covering the wellness space and has edited ASME-nominated health features, spearheaded brand packages such as Fitness Awards, and represented the brand on the TODAY show, podcasts, and more. Before Women's Health, Jacqueline was the deputy health features editor at Self.com, and previously worked as the senior editor at Health magazine. As a writer-reporter, she has contributed to print and online publications including TIME, Real Simple, and People, among others. A dancer throughout her youth, Jacqueline went on to study journalism at the Medill School of Journalism at Northwestern University and stoked her passion for health and fitness during her college years, ultimately inspiring her to make women’s health content the focus of her media career. She is constantly researching the latest health and wellness trends, trying a buzzy new workout class, hiking and snowboarding, or browsing athleisure. Her friends would describe her as the confidant to turn to for fitness and wellness advice, not to mention answers to any weird body questions. Jacqueline is also a former group exercise instructor and is a certified personal trainer via the National Academy of Sports Medicine (NASM).
