Glute Level 3: Power

This one's for people who've been lifting a while. Power trains glutes four times a week: a heavy thrust day, a heavy squat day, a heavy deadlift day and a high-volume pump day.

It's tough, and sleep, food and recovery matter as much as the workouts. But if you're ready for it, this is the one.

What you get

• 12-page printable PDF (A4)
• Free workout tracker app: log every set, rest timer built in, and it tells you when to go heavier
• 8 weeks, 4 workouts a week, about 60 minutes each
• A gym option and a home option for every exercise (dumbbells and bands)
• A video demo for every exercise: tap the link or scan the QR code
• Volume and strength phases, with a hip thrust test in week 8
• Simple rules for heavy training, deloads and recovery, plus workout logs and a check-in page

Level: Advanced. Best after Level 2 or 2+ years of training.

Instant download. You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.

Video demos are free YouTube videos from independent coaches, linked inside the guide. Check with a doctor before starting a new exercise program.