30-Day Starter
Your first month, mapped out. Learn the moves, find the squeeze, build the habit.
- Length
- 30 days
- Sessions
- 5 a week
- Equipment
- Just you + a mini band if you have one
Your plan
PICK YOUR PROGRAM.
Glutemaxxing plans for home, bands, dumbbells or the gym. Choose a 5, 10, 15 or 20-minute session target; actual time varies, and the optional cool-down adds extra time.
Home Sculpt
Living-room glute work that gets harder every phase. Zero gear, zero excuses.
- Length
- 6 weeks
- Sessions
- 4 a week
- Equipment
- No equipment
Band Builder
One band, serious burn. Abductions, kickbacks and thrusts that make it count.
- Length
- 6 weeks
- Sessions
- 4 a week
- Equipment
- A mini loop band
Dumbbell Lift
Add load at home. Hinges, split squats and thrusts with weight that climbs.
- Length
- 6 weeks
- Sessions
- 4 a week
- Equipment
- A pair of dumbbells
Gym Glute Growth
Barbells, machines, every lift logged, and a nudge when it is time to add weight.
- Length
- 8 weeks
- Sessions
- 4 a week
- Equipment
- Gym
One library. Your dose.
THREE GOALS. NO RESTART.
- Grow6–12 reps · longer rests · heavier moves when you have them
- Lift & tone12–20 reps · shorter rests
- Get strong4–8 reps · 2-minute rests
Change your goal any time. Your progress comes with you.
Exercise library
60 MOVES. ALL YOURS.
Browse by movement and equipment. Knee-friendly and low-impact options are clearly tagged.
- Thrust & bridge
- Hinge
- Squat
- Lunge
- Abduction
- Kickback
- Activation
Cool down
STRETCH. THEN GO.
Take a 2–3 minute glute cool-down after every session, or choose a standalone Stretch session whenever you want one.