Starts Monday 14th Sept

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Everything you need to grow your glutes...

I built this challenge for every woman who wants fuller, rounder glutes and a snatched waist, but doesn't know where to start.

  • 6-week program to take the guesswork out of your training
  • 3, 4, or 5 days for all levels to make it work with your schedule
  • A custom meal plan to remove food and calorie confusion
  • Weekly mini-challenges that will stop you from re-starting every Monday
  • Weekly prizes to incentivise showing up until it becomes part of your lifestyle

The Program

Starts Monday 14th September

6 weeks to grow your glutes for summer

  • DAYS PER WEEK:

    3, 4 or 5 days.

    Choose the training split that fits your schedule and lock it in for the next 6 weeks.

  • TRAINING STYLES:

    Glutes/lower/upper split with high glute volume. A mix of low, moderate and high rep ranges to hit your glutes from every angle. Exercise swap feature included, so we can work around injuries too.

  • LEVELS:

    Beginner, Intermediate or Advanced.

    Every workout is scaled so you're always training at your level, and always being challenged.

  • LOCATION:

    Gym Only. Requires access to a gym.

    *Home trainers can choose our TWS At Home option + register to be part of it

One Membership

To Unlock Everything You Need To Thrive

Personalised Meal Plan

Your custom meal plan built around your goals, preferences, and lifestyle.

Custom Training Plans

Pick from different programmes that work for your goals all tailored to you.

Smart Progress Tracking

Track habits, journals, progress, and cycle insights in one place

Over 1000 Recipes

Swap meals, add to favourites and enjoy new recipes added regularly.

Supportive Community

A supportive space of women sharing progress, motivation, and accountability.

Personalised Meal Plan

Your custom meal plan built around your goals, preferences, and lifestyle.

Custom Training Plans

Pick from different programmes that work for your goals all tailored to you.

1 / 1
I achieved regaining my confidence both with myself and in the gym. Getting into the challenges and having the support helped me hold myself accountable and helped me achieve control.
Khadija ★★★★★
I left the gym after my last TWS workout BUZZING!
- The workout plans are the perfect combo of challenging and achievable.
Highly recommend TWS to anyone ☺️
Georgiaraw ★★★★★
I’ve been using TWS for over a month now and can’t imagine not having it!
It’s actually awesome, helping so much with my gym slump I was in. The workouts are great, the meal plan also. Emailed for support and got super friendly, helpful, fast replies. Would deffo recommend!
Annarrr333 ★★★★★
THAAAAANK - YOU first week in and i'm down 2.4kgs!!
Adriana ★★★★★
I honestly couldn't fault your program i found it easy to follow and love having the variety of foods throughout my meal plan!
Lucinda ★★★★★
Food is yum and easy to prep - loveing the email support you always provide
Melanie ★★★★★
My mental health has never been better and knowing that anytime I need help from Soph or need a form check I’ll post in the TWS Facebook community.
Danielle ★★★★★
Your program is literally changing my life, and I’m not talking about weight loss or physical changes, but mental health that is a massive step forward for me.
Denise B ★★★★★
TWS community is one of the best things in my life. I have no friends with fitness and health goals, so here I can share my struggles and wins with.
Anna F ★★★★★
Good challenging home workouts… great for real people who don’t want to spend all day in the gym.
Ezzag ★★★★★

Included In Your TWS Membership

Already a TWS member?

You're in.

The Glutemaxxing is completely free for all TWS Training + Nutrition members.

No extra cost. No upgrades.

Just register and get ready to start on September 14.

Weekly Prizes up for grabs

So, When Can You Expect Results?

  • WEEK 1 ○ Start strong:

    Get familiar with your program, lock in your nutrition and build momentum. You'll start to feel more confident in the gym and in your program with consistency.

  • WEEKS 2-3 ○ Build your confidence:

    Notice personal bests in your lifts as your strength increases and your program starts to feel like second nature.

  • WEEKS 4-5 ○ Watch it pay off:

    You'll notice muscle being built, new shape in your glutes and a new confidence in showing up. If you've been in a deficit, fat loss becomes more obvious too.

  • WEEK 6 ○ Finish proud:

    The last push before wrapping up the challenge. Look at how far you've come. Summer is calling, and you'll be feeling confident in your skin after the work you've put in.

A Community That’s Got Your Back!

Our mission at Train With Soph is to help women all around the world feel confident in their strength, performance, body, and mind. We give you our proven tools and methods to achieve your health and fitness goals through training, nutrition, support and community.


Experience life-changing results, unstoppable confidence, expert training and nutrition with the support of thousands of women who lift each other up every day.

JOIN THE TWS TEAM

Soph's Transformation

I never expected my commitment to growing my glutes would lead to such a transformation, or inspire so many women to want the same for themselves. I became obsessed with learning the most effective and efficient way to build stronger, fuller glutes, and after years of putting the work in, I can confidently say the proof is in the pudding. 


Now I get to share everything I've learned with you through our very first glute-focused training challenge. Expect challenging workouts, serious glute pumps, and a program designed to help you build stronger, rounder glutes while creating the foundations for an hourglass shape.


I can't wait to take on this challenge with you!

Your Nutrition

7-Day Meal Plan

Including your preferred days x week + training level.

Over 1000 Recipes

Swap meals, add to favourites and enjoy new recipes added regularly.

Choose Your Preferences

Vegetarian, Vegan, Pescatarian, Keto, Low-carb, Gluten Free or Dairy Free.

7-Day Meal Plan

Including your preferred days x week + training level.

Over 1000 Recipes

Swap meals, add to favourites and enjoy new recipes added regularly.

  • WHEN DOES THE CHALLENGE START?

    Glutemaxxing officially kicks off on Monday 14th September. TWS members get access to their training program and meal plan on Friday 11th September, giving you the weekend to meal prep and get organised before we begin.

  • I'M A BEGINNER. CAN I STILL JOIN?

    Absolutely. The program includes beginner, intermediate and advanced options, so you can train at your own level while still progressing throughout the challenge.

  • DO I NEED A GYM MEMBERSHIP?

    Yes. This is a gym-based challenge, so you'll need access to a gym to complete the workouts.

  • HOW MANY DAYS A WEEK WILL I TRAIN?

    You can choose between a 3, 4 or 5 day training split, depending on what fits your schedule.

  • WHAT KIND OF TRAINING IS INCLUDED?

    A lower/upper split with high glute volume, using a mix of low, moderate and high rep ranges. The exercise swap feature means we can also work around injuries.

  • IF I BECOME A MEMBER BEFORE THE CHALLENGE STARTS, WHAT PROGRAM DO I FOLLOW?

    You can choose from our existing programs and we will personalise it to you and your goals until the challenge starts. Get a head start before we kick off on Monday 14th.

  • WILL I GET A MEAL PLAN?

    Yes! You'll receive a personalised meal plan tailored to your goals, so you'll know exactly how to fuel your body throughout the challenge.

  • WHAT IF I'M ALREADY A TWS MEMBER?

    You're in! Glutemaxxing is completely free for anyone with a TWS Training + Nutrition membership.

  • CAN I JOIN AFTER THE CHALLENGE STARTS?

    Yes. Registration stays open for 48 hours after the challenge begins. Registration fully closes on Wednesday 16th September.

  • ARE THERE PRIZES?

    Yes. There are prizes drawn every week throughout the challenge for the women who are most consistent, posting and sharing their journey in the group chat.

  • WHAT'S THE GOAL OF THE CHALLENGE?

    To help you grow fuller, rounder glutes and build an hourglass shape, while getting toned and confident heading into summer.

- Mackenzie

★★★★★

"The team & community were so supportive of my journey and encouraged me to keep at it!! So I consistently showed up for myself and the goals I’d set.

Thankfully TWS is a “consistently over perfection” model which meant when I had family/friend events or feel sick in the middle of the month. I didn’t feel guilty for eating “off plan” or like I had to “burn off” the meals I ate. Instead I used them to fuel PBs and heavy sessions."

- Mackenzie

★★★★★

“Not only did my glutes grow significantly, but my entire relationship with training changed. I became stronger, more confident, and more consistent than I had been in years. My body composition transformed in ways I never thought possible. The results were so noticeable that people were commenting (which took a while for me to appreciate), telling me how incredible my glutes looked. Honestly, I went into the program hoping for progress, but I never imagined achieving the results I did."

- Lindi

★★★★★

"I’m confident in the gym, I’m down 25kgs and I’ve gained so much strength. I love the swap feature when equipment is busy and the food is easy to prepare, delicious and filling. The team are so approachable and contactable to make sure your program is tailored for YOU. The mindset and the teaching tools behind TWS are game changing."

- Kayla

★★★★★

"I just wanted to share my build results to encourage everyone to just do it!! Wouldn’t believe it but I am +4.8kg heavier now than in my before pic.

The build did make it a little hard to compete in the team rely hyrox as I did no specific training for it only TWS program. But the strength it gave me for the workouts was so worth it.

Definitely gonna keep with the build for a little while longer so see how strong I can get."

- Shaana

Your Journey Starts Now.

Take the first step today and get the program, the plan and the community behind you to grow the glutes and the confidence you've been chasing.

START MY JOURNEY