Grow Your Glutes Program 

FREE Workout

Glutes are kind of our thing here at TWS, so it’s no wonder why this is our most popular program.


This program is for the girlies wanting to build a shelf while not completely neglecting their upper body (all about those hourglass dimensions!) 

intermediate Lower body WORKOUT

from the Grow Your Glutes program

EXERCISE A

BB hip thrust 

  • 8 Reps
  • 3 Sets
  • 2 min Rest

EXERCISE B

BB RDL

  • 8 Reps
  • 3 Sets
  • 2 min Rest

EXERCISE C

Smith Machine Bulgarian split squat

  • 10 Reps (each leg)
  • 3 Sets
  • 90 sec Rest

EXERCISE D

Back extension 

  • 12 Reps
  • 3 Sets
  • No Rest

EXERCISE E

Seated abductor machine

  • 15 Reps
  • 3 Sets
  • 60 sec Rest

If you liked this workout and want to commit to growing your glutes - we are your people! 


Become a member and join on the Grow Your Glutes Program or any of our other 6 program goals for your personalised training program. 

JOIN THE COMMUNITY