BLU Programs

Glute Builder 101

Glute Builder 101 is a progressive training program designed to help you build stronger, fuller, and more developed glutes while strengthening the lower body as a whole. This program takes you through the fundamentals of effective glute training — including progressive overload, proper exercise selection, training volume, movement control, and recovery — so you can stop guessing in the gym and start training with purpose. You’ll work through targeted glute-focused workouts designed to challenge the glute max, glute medius, and supporting lower-body muscles, while building the strength and consistency needed to make measurable progress. WHAT YOU'LL FOCUS ON • Glute activation & mind-muscle connection • Progressive overload • Glute growth-focused exercises • Lower-body strength & stability • Proper form & controlled reps • Training consistency • Recovery & progression This isn't about doing hundreds of random squats and hoping for results. It's about learning how to train your glutes strategically. Whether you're building your foundation or ready to take your lower-body training more seriously, Glute Builder 101 gives you the blueprint to train smarter, get stronger, and build the glutes you're working for. Your glute-building era starts here. 🍑