The free glute workout plan
30-DAY
STARTER.
Your first month, mapped out. Learn the moves, follow the plan and give rest days their place.
See your 30 days- Training days
- 22
- Planned rest days
- 8
- Phases
- 4
- No paid plan needed
- Free
The app is coming in November 2026. Explore the plan and try the sample here before launch.
No weights required.
A mini band is optional; some moves use a chair, couch or sturdy step.
Choose your session target.
5, 10, 15 or 20 minutes, plus an optional cool-down. Actual time varies.
Planned rest counts.
Five training days in each full week. Rest days keep your streak intact.
A PLACE
TO BEGIN.
The Starter is for getting familiar with Gluted’s glute-focused sessions without buying a paid plan. It begins with bridges, squats and simple activation work, then introduces more movement patterns and variations across the month.
You can train with bodyweight. Select the equipment you have and use the app’s matching swaps when a move does not fit. A mini band gives you another option; it is not a requirement.
The plan includes floor work and standing movements. Read the setup, use a range you can control and choose a supported option when you need one. If it hurts, stop.
The plan at a glance
30 DAYS.
REST INCLUDED.
These are program days, not weekdays. With a fixed training schedule, finishing can take longer than thirty calendar days. The eight planned rest days are part of the program.
- Day 1Train
- Day 2Train
- Day 3Train
- Day 4Rest
- Day 5Train
- Day 6Train
- Day 7Rest
- Day 8Train
- Day 9Train
- Day 10Train
- Day 11Rest
- Day 12Train
- Day 13Train
- Day 14Rest
- Day 15Train
- Day 16Train
- Day 17Train
- Day 18Rest
- Day 19Train
- Day 20Train
- Day 21Rest
- Day 22Train
- Day 23Train
- Day 24Train
- Day 25Rest
- Day 26Train
- Day 27Train
- Day 28Rest
- Day 29Train
- Day 30Done
Rest on days 4, 7, 11, 14, 18, 21, 25 and 28. Day 30 is graduation day. The calendar shows training and rest; each day’s moves are selected in the app.
FOUR PHASES.
ONE DAY AT A TIME.
Days 1–7
Wake up
Get familiar with bridges, squats and activation work. The first holds last ten seconds.
Days 8–14
Build the pattern
Meet lunges, hinges and your first hip thrusts. Holds build to fifteen seconds.
Days 15–23
Load it
Explore single-leg variations, deadlifts and step-ups, with longer holds.
Days 24–30
Own it
Bring the patterns together with harder variations and holds of twenty to thirty seconds. Day 30 is graduation day.
A look inside Day 1
FIND YOUR GLUTES.
Here is the short version of the first session, with the Grow goal and no workout equipment selected. Longer session targets can include more moves. Your goal and swaps can change the workout.
Day 1 sample · Grow · Bodyweight · 10-minute target
Glute bridge
- Sets
- 3
- Each set
- 12–15 reps
- Rest
- 40 seconds
Box squat to a chair
- Sets
- 3
- Each set
- 12–15 reps
- Rest
- 40 seconds
Glute bridge hold
- Sets
- 3
- Each set
- 10-second hold
- Rest
- 30 seconds
| Exercise, in order | Sets | Each set | Rest after a set |
|---|---|---|---|
| Glute bridge | 3 | 12–15 reps | 40 seconds |
| Box squat to a chair | 3 | 12–15 reps | 40 seconds |
| Glute bridge hold | 3 | 10-second hold | 30 seconds |
Finish the sets for one exercise before moving to the next. Rest between sets and take longer when you need it. Your goal, session length and swaps can change the workout. Allow extra time for setup and the optional cool-down.
What the shorter sessions change
Gluted adjusts the selected moves and sets to the session target. Shorter days keep the main glute moves. Your pace, rests and transitions affect the actual time; the optional two-to-three-minute cool-down sits on top.
What stays free
The Starter, exercise demos, matching swaps and planned-rest streaks do not require Gluted Max. The free plan is not a thirty-day subscription trial.
See free vs. Gluted MaxFree stays free
YOUR NEXT DAY.
ALREADY PLANNED.
Gluted is coming to iPhone and Android in November 2026. The 30-Day Starter will be free, with no account or card to start. You can read the sample workout here today.