Women’s 3 Day Glute Building Workout Plan (with PDF)

In today’s fitness landscape, the quest for round, sculpted glutes has become a prominent trend, fueled by the influence of social media and fitness icons. Scroll through Instagram, and you’ll likely encounter countless posts showcasing well-defined derrieres, celebrated as the epitome of feminine strength and beauty.

While some women are naturally blessed with ample curves, others may find themselves yearning for a more toned and lifted posterior. If you’re among the latter group, fear not- sweat, dedication, and a targeted workout routine can work wonders for you.

Our 3-day women’s glute-focused workout split is guaranteed to sculpt and strengthen your lower body like never before.

Women

What Will I Learn?

3 Day Glute Building Workout Plan

To follow this glute-specific workout routine effectively, it’s essential to adhere to a structured schedule that optimizes both training and rest days.

Designate Day 1, Day 4, and Day 6 of your week as workout days, where you’ll engage in the prescribed exercises for each session. On these days, focus on completing the designated sets and reps with proper form and intensity.

The remaining days of the week should be allocated for rest and recovery, allowing your muscles ample time to repair and grow.

Remember, adequate rest is crucial for optimizing results, so prioritize getting 7-9 hours of quality sleep each night to support muscle recovery and overall well-being.

Additionally, maintaining a balanced and nutritious diet is paramount for fueling your workouts and promoting muscle growth. Aim to consume a variety of nutrient-dense foods, including lean proteins, complex carbohydrates, and healthy fats, while staying hydrated throughout the day.

By following this glute focused routine consistently and incorporating proper rest and nutrition, you’ll be well on your way to achieving your booty-building goals in a sustainable and effective manner.

Glute Building Workout Plan

Day 1: Glutes, Legs, and Push

  1. Wide Stance Barbell Squat- 3 sets of 12 reps
  2. Barbell Hip Thrusts- 3 sets of 12 reps
  3. Leg Press- 3 sets of 12 reps
  4. Cable Kickbacks- 3 sets of 10 reps for each leg
  5. Bench Press – 3 sets of 15 reps
  6. Arnold Press – 3 sets of 10 reps
  7. Triceps Pushdowns – 3 sets of 10 reps

Day 4: Glutes, Legs, and Pull

  1. Barbell Squat – 3 sets of 10, 8, and 6 reps (Pyramid)
  2. Dumbbell Sumo Squat – 3 sets of 10 reps
  3. Hamstring Curl- 3 sets of 10 reps
  4. Dumbbell Glute Bridge – 3 sets of 12 reps
  5. Calf Raises – 3 sets of 10 reps
  6. Lat Pulldown – 3 sets of 12, 10, and 8 reps (Pyramid)
  7. Bicep Curls- 3 sets of 10 reps

Day 6: Glutes, Legs and Core

  1. Wide Stance Barbell Squat- 3 sets of 12 reps
  2. Goblet Squat – 3 sets of 10 reps
  3. Leg Extension- 3 sets of 10 reps
  4. Alternating Forward Lunge- 3 sets of 10 reps per leg
  5. Decline Crunches – 3 sets of 15 reps
  6. Lying Leg Raises – 3 sets of 15 reps
  7. Flutter Kicks – 3 sets of 15 reps

Women’s Glute Workout Routine PDF

Take your booty-building workouts to the next level with our printable PDF template. Keep your glute-specific routine accessible anytime, anywhere on paper or your phone. Click and download now.

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Summing Up

Achieving sculpted, round glutes is a journey that requires dedication, consistency, and the right approach. With our 3-day glute workout routine, you’re equipped with a structured plan to target and strengthen your lower body effectively. Remember, rest and nutrition play pivotal roles in your fitness journey.

Ensure you’re getting enough sleep and fueling your body with nutrient-dense foods to support muscle recovery and growth. Stay committed to the process, and before long, you’ll be celebrating your progress and enjoying the results of your hard work. Here’s to strong, beautiful glutes and a healthier, happier you!