If you’re looking for a 4-week glute workout plan, you’re in the right place. 

By the time you finish reading this article, you’ll know exactly how to get some AMAZING glute gains over the course of your training.

So if you’re tired of doing training programs that don’t get you results…

If you’re tired of busting your butt, no pun intended, in the gym, only to get nothing but disappointment…

Then make sure you read every word of this article.

I have to warn you, though:

If you’re looking for an easy glute workout program or a quick hack to grow your glutes, you’re not in the right place.

Building bigger glutes is hard. It’ll take sweat, effort, and commitment. You can’t build a round-Greek-goddess-head-turning-mouth-watering booty by doing some air squats and box jumps.

But(t), if you’re ready to put in the effort, time, and sweat required to build a booty, then read on.

Glute Anatomy: Understand How To Grow Your Glutes

Let me show you the primary muscles we’ll be targeting with this program.

The gluteal muscle group is composed of three muscles:

1. Gluteus maximus
2. The gluteus medius.
3. Lastly, the gluteus minimus.

Because the gluteus maximus is the largest muscle in the human body, it can be incredibly difficult to grow and definitely takes some work.  Interestingly, your glutes have a specific role that DOESN’T involve being aesthetically appealing! Understanding HOW to grow the glutes starts with knowing exactly WHAT they do.  Every muscle has an anatomical responsibility and the glutes are certainly not an exception!

The function of the glutes is to work with the semitendinosus and semimembranosus to extend the hip. So the glutes are the prime mover with any movement that brings your hips from back to front.

In addition to being a hip extender, the glutes also work in conjunction with iliopsoas, piriformis, and the obturator muscles to externally rotate the hip. This means any movement that brings your knee closer to the outside of your hip is locally taxing your glutes!

Very useful to know when trying to grow your glutes! Now, before addressing which exercises accommodate getting bigger glutes best, let’s evaluate the mistakes most people make in their training. 

The Top 3 Fatal MISTAKES THAT WILL RUIN YOUR GLUTE TRANSFORMATION

People spend hours, weeks, months, years trying to build bigger glutes and a better body, and have VERY little to show for it.

Unfortunately, most of the time they’re just following bad advice (yeah, there are bad trainers out there), so if you’ve been doing everything your trainer tells you to do and haven’t noticed big changes in your body composition in 3 months, ditch your trainer.

Here are the top 3 glute growth mistakes:

The treadmill and the Stair-Stepper will do little to help you build a bigger and rounder booty.

It’s like trying to do crunches to reveal your six-pack (it doesn’t work like that).

Yeah, they might give you a good burn, but the feeling of “burn” alone is not enough to build your booty.

Countless hours of cardio can help you reduce body fat, which can be awesome, but if you want a bigger booty, you have to grow your booty muscles, not just burn fat.

Light Weight Training Alone Will Not Build Your GLUTES

They do sets of 50-60 reps, and repeat over and over and over again.

The bottom line?

It can help, but is not the most effective way to reach your goal. 

If you want a nice-looking, round booty, then you need to lift heavier, in the 8-15 rep range.

Lifting heavy WILL NOT make you bulky. Eating like more calories than you burn (being in a calorie surplus) will make you look bulky.

Lifting heavy will give you the body, and butt of your dreams.

Doing SILLY GLUTE Exercises

If you’re not doing compound exercises, or at least a variation of them, then your program is NOT an ideal glute-building program.

Doing a only air squats, frog kicks, and box jumps can help you to a certain extent, but if most of your exercises don’t involve a barbell or dumbbells, then you’re not spending your time in the gym wisely.

An effective glute-building program is not complicated; there are only a few exercises that you need to do to build a dream-like butt.

The bread and butter of your training program will be deadlifts and squats (and its variations), along with assistance work like: hip thrusts, Bulgarian squats, lunges, glute-machines, etc.

We’ll get to the details in a bit.

Let’s talk about the principles that you need to apply to build a bigger and rounder bum.

The Principles Behind Building a Bigger, Stronger, and Rounder BuM

Fortunately, these principles apply to your other muscle groups as well.

These fundamental principles include: 

Progressive Overload for a glute transformation

Progressive overload is one of the most important bum-building principles.

It basically means that slowly, you make your workouts harder and harder over time.

Now, that doesn’t mean that you must ALWAYS add weight. In fact, there are four ways in which you can make your training sessions harder:

1. Increased the reps: If last year you could do 4 sets of 10 back squats with 225, and today you can do 4 sets of 15 back squats at 225, then you’re definitely progressing.
2. Increased the Sets: If last year all you could take was 2 sets of 10 bench presses at 115, but today you can do 5 sets of 10 at 115, then you’re progressing.
3. Increased the Weight: If last year you could do 4 sets of 10 hip thrusts with 185, but today you can do 4 sets of 10 hip thrusts at 225, then you’re progressing.
4. All of the above: this is usually the norm; you want to try to improve all of the above over time.

Obviously, you can’t ALWAYS be getting better or else we would have superhuman strength! 

But, you CAN go through phases that get harder over time. An example includes the following:

• First week Squat: 100 for 2 sets of 8
• Second week Squat: 100 for 3 sets of 8
• Third Week Squat: 105 for 3 sets of 8
• Fourth Week Squat: 110 for 3 sets of 8

This can be followed by a deload, in which case you start over this cycle but start just a LITTLE higher than you did the following 4 weeks! So you could start at 105 for 2 sets of 8 and slowly work your way up there, over time you will continue to grow! 

Compound Moves

But listen:

Your butt is made of big muscles, and big muscles need big body disruption to grow, and big disruption in your system is created by exercises that work many muscle groups (i.e., compound exercises).  

The core of our program will be around compound moves – squats, deadlifts, hip thrusts, and its variations.

(Hint, hint… this rule apply to every major muscle group in your body as well).

Cool?

Let’s move on to the last principle:

Hypertrophy Training

But there’s just one way that will actually help you build your best butt (in the most time efficient manner).

And that is: Hypertrophy Training.

Or, training like a bodybuilder.

I can almost hear you thinking:

“WTF!? I don’t wanna look like a bodybuilder.”

Relax. Training like a bodybuilder and looking like a professional bodybuilder are two COMPLETELY different things.

Those guys and gals have decades of training under their belts, and most of them use steroids.

I assume you don’t have decades of training nor use steroids (otherwise you probably wouldn’t be reading this).

Training like a bodybuilder is the most effective way to build muscle, and if you want a round-looking butt, then you have to build your butt muscles.

What does training like a bodybuilder look like?

A lot of sets of a lot of reps with moderate weight.

If we put numbers on it, it’d look something like:

• 8-25 sets of booty work per week.
• 8-15 reps per set.
• 60%-80% of your 1RM.

Nutrition: Eat to Grow A Booty

The success in your quest to build a rounder booty is determined by your diet.

Nutrition to a body is like oil to a car. Yeah, a car can run on bad oil, but it’ll eventually break down.

If you learn how to manage your nutrition and how to fuel your body properly, then losing fat, gaining muscle, and building a Greek-Goddess-like booty will be pretty simple. It’ll be nothing but a plan that you need to follow.

If you just wing it, then it’ll be incredibly difficult, almost impossible.

I hate to break this to you:

Doing the workout program in this article will not be enough to get the booty of your dreams. You need to set up a nutrition plan along with it, and you need to be consistent for years. 

I created an in-depth article that explains how to set up your own nutrition plan. Check it out here.

If you don’t, the results will be suboptimal.

Top Exercises for a bigger and rounder bum

Do a quick Google search for “best butt exercises.”

Your browser will quickly be inundated with THOUSANDS of options.

The good news?

Of all the exercises you could do, there are only a couple that will actually help you reach rounder, stronger glutes:

1. Squat
2. Deadlift
3. Stiff-Legged Deadlift
4. Lunge
5. Hip Thrust
6. Bulgarian Squats

If you work the movements above consistently, you WILL build your glutes muscles bigger, stronger, rounder, and sexier.

Let’s break each of these exercises down:

1. Squat:

 

 

 

 

 

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A post shared by Vegan Fitness Coach Ⓥ (@julianhierro)

 

The squat is the king of leg exercises, hence why people with great bodies squat regularly.

There’s not an exercise that builds lower body muscles as strong as effective as the squat.

If you want a great ass and great legs, squatting should be part of your week-to-week routine.

Let’s break down the squat technique:

1. Unrack the bar and place it on your upper back with your feet wider than shoulder-width.
2. Point toes slightly outwards.
3. Slowly squat down while maintaining a big chest and a neutral back.
4. Keep your knees aligned with your toes.
5. Make sure your hips go lower than your knees.
6. Come back up faster than your descent.
7. Keep a big chest throughout the exercise.

In this case, the stance will be a bit wider than a regular squat to place more emphasis on the glute muscles.

Also, I have to emphasize how important it is to squat at or below parallel; no half squats here, please.

Here’s a video that demonstrates good squatting technique:

 

 

 

 

 

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That’s it for squats. Let’s move on to my second favorite exercise.

2. Deadlifts

 

 

 

 

 

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Picking up something from the ground, and lifting it.

Incredibly simple and incredibly effective.

It literally trains every single muscle in your body, except your pressing muscles, it’s one of the best strength-building exercises, AND it works the butt and the hamstrings like no other.

What’s more?

It allows you to lift heavier loads than with almost any other exercises, and lifting heavy loads will help you build a sexy body, and a bigger bum.

That said, it’s a technical move that requires GOOD technique. I’ve seen so many people get hurt from doing BAD deadlifts, but you can get hurt with almost any exercise if your technique sucks.

Deadlifts are not dangerous if done properly.

Here’s a deadlift form checklist:

1. Your feet should be shoulder-width apart, and your mid-foot should be under the barbell.
2. Point toes straight forward.
3. Keeping your lower back arched, you’ll bend at the hips and at the knees and you’ll grab the bar with an overhand grip.
4. At this point, your chin should be almost touching the barbell.
5. Chest up, butt down, and eyes forward.
6. Take a big breath, hold it and lift the barbell using your legs.
7. Extend your body completely, and then come all the way back down to a dead stop for the next rep.

One word about glutes and deadlifts:

You should focus on squeezing your glutes while you lift the bar off the ground, and squeeze them even harder at lockout.

How far should you pull the bar when locking out?

Your body should look completely straight.

Here’s a picture that shows some common mistakes, and the proper way to lockout your deadlifts:

The first image on the left shows one of the most common mistake people make when locking out the bar. This position places stress on the spine, and it is one of the mistakes that cause injuries.

At the far right, you see the proper lockout position: neutral spine, upright position. This is how you will finish your deadlifts.

3. Stiff-Legged Deadlift

 

 

 

 

 

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Similar to its cousin: the deadlift.

The stiff-legged deadlift places more emphasis on the glutes and hamstrings, making it a great bum muscle builder.

The main difference is that your hips will be a bit higher at the start of the movement, which will shift force production from the quads to the hamstrings and glutes.

Here’s a checklist of how to do it:

1. Your feet should be shoulder-width apart, and your mid-foot should be under the barbell.
2. Point toes straight forward.
3. Keeping your lower back neutral, you’ll bend a little at the hips, but you’ll keep them higher than with the regular deadlift.
4. At this point, your chin should be almost touching the barbell.
5. Chest up, butt down, and eyes forward.
6. Take a big breath, hold it and lift the barbell using your legs.
7. Extend your body completely, and then come all the way back down to a dead stop for the next rep.

Here’s a video that demonstrates how to do it:

4. Lunge
 

You might not think the lunge is an effective butt-building exercise, but the glutes are highly active when you lunge – if you do it properly.

So, we’ll include lunges in our training regime.

Here’s how to do a lunge:

1. Set a barbell on a squat rack below shoulder level.
2. Step under the bar and place it on the back of your shoulders.
3. Use both hands to grip the bar and lift it off the rack.
4. Step away from the rack and step forward with your left leg while bringing your hips down and keeping your torso upright.
5. Go down until your back knee touches the ground.
6. Your front knee should form a 90-degree angle.
7. Push up through your front foot and bring your back leg forward.
8. Repeat with the opposite leg.

Here’s a video that demonstrates how to do lunges:

5. Hip Thrust

 

 

 

 

 

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The hip thrust is an amazing glute builder.

It’s becoming one of the must-do exercises when it comes to building a bum and it’s included in most strength and conditioning programs. It can be performed with your bodyweight, or with a barbell.

Here’s a checklist:

1. Begin seated on the floor with a bench directly behind, and supported by a wall. Have your loaded barbell over your legs and pull it closer to the crease of your hips – you might want to use a pad.
2. Push through your heels and bring your hips up and grab the barbell with both hands.
3. Extend as far as possible while you keep your gaze forward – don’t let your neck go down.
4. Bring your hips back down and repeat.

6. Bulgarian Squats

Our last butt-building exercise is the Bulgarian split squat.

It’s a variation of the squat, with the difference being that one of your feet will be suspended on a bench behind you and the movement will be performed by the opposite leg.

It’s kinda like a mix between a lunge and a squat.

Here’s a checklist:

1. Place your feet in a staggered stance with your rear foot elevated on a bench.
2. Use your own bodyweight or hold dumbbells in each hand.
3. Descend as you bend your front knee and drop your hips down. Maintain your chest up throughout the movement.
4. You can let the front knee travel forward a bit.
5. Once your back knee touches the ground, push up with your front foot until your front knee is fully extended.
6. You can use a barbell, dumbbells or bands to add more resistance.  

the 4-week glute workout plan

Now, it’s time to give you the training program and release you into the gym so that you can start making glute gains.

DISCLAIMER: perform this program at your own risk, and you should get approved by your doctor before incurring in any physical activity. 

This training program is mainly focused on the butt,  and the goal of this program will be to maximize your butt growth, without losing muscle in other parts of your body.

That being said, it’s impossible to program for the entire population in one article, so your specific needs might differ from what’s given here. 

The bottom line with your glute transformation:

This program will get you some short-term results.

You can grow your glutes a bit in 4 weeks.

But building your glutes, and building your body takes time. You have to think long term. Use the short-term wins to motivate yourself to commit for the long term.

That vision you have of yourself with a chiseled, sexy ass body is completely achievable.

You just need to put in the work.

Use this program to kickstart your fitness journey.

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We’ve helped thousands of vegans shred fat, build muscle, and get the body they’ve always wanted.

How? With our 1:1 coaching program – The Jacked Vegans Academy. In the program, we provide nutrition, fitness, mindset, and accountability. We literally baby step our clients to the their goal. 

If that sounds like something you could benefit from to finally get in shape and become a healthier person, apply to become a Jacked Vegan !