12-Week Glute Build · For women
Build glutes that are strong, not just sore.
Twelve weeks of progressive lower-body training built around the hip thrust, squat and hinge. You’ll know exactly what to do every session, and I’ll check in on you along the way.
{{PRICE_PROGRAM}} one-time. No subscription.
This is for you if:
You want stronger, rounder glutes and you’re tired of guessing
You have access to a gym (barbell or dumbbells plus a bench)
You can train 3 to 4 days a week
You want a coach checking in, not an app ignoring you
Not for you if you need a fully custom program or in-person coaching. That’s Virtual Coaching or In-Person Training.
What you’ll walk away with.
A complete 12-week training log you finished
A hip thrust, squat and hinge you’re confident in
Progressions you can keep running after week 12
A clear picture of what your body responds to
What’s included
Everything you get.
12 weeks of workouts
3 to 4 lower-body-focused sessions per week with upper-body and conditioning days, every set and rep written out, with form cues on each movement
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20-minute onboarding consult
A call with me before you start. We fit the plan to your gym, your schedule and your starting point
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Check-ins every 2 weeks
A text from me on week 2, 4, 6, 8, 10 and 12. Tell me how it’s going, send a form video, ask anything
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Warm-up and mobility
A 6-minute warm-up and a lower-body mobility routine you’ll actually do
Included
Exercise notes and swaps
A substitute for every movement in case your gym is missing something
Included
Total value {{VALUE_TOTAL}}. Your price: {{PRICE_PROGRAM}}.
Want a text every morning? Add Daily Accountability Texts for {{PRICE_TEXTS}}/mo after checkout.
Sample week
What a week looks like.
Weeks 1 to 4 build the pattern. Weeks 5 to 8 add load. Weeks 9 to 12 push volume and finish strong.
Mon
Lower A: barbell hip thrust, goblet squat, Romanian deadlift, cable kickback
Tue
Upper: row, press, pull-down, core
Wed
Walk or rest: 20 to 30 minutes easy
Thu
Lower B: Bulgarian split squat, glute bridge, step-up, hip abduction
Fri
Full body + conditioning: trap bar deadlift, push-up, sled or bike intervals
Sat
Optional glute pump: banded work, 20 minutes
Sun
Rest. Plan your week
Sample structure. Your onboarding call fits it to your gym and schedule.
How it works
Three steps.
01
Checkout
Pay once. Your program and intake form hit your inbox within a minute.
02
Onboarding call
Book your 20-minute consult right after checkout. We make the plan fit you.
03
Train, check in, repeat
Follow the plan. Every 2 weeks I text to see how it’s going.
Your coach
Coached by Sofia Radice.
Level 4 personal trainer, former college basketball player at Trinity, strength and conditioning coach and club Fitness Director. 5+ years coaching athletes and adults in Chicago and Hinsdale.
FAQ
Questions, answered.
Is this okay for beginners?
What equipment do I need?
How long is each workout?
What if I miss a week?
How do the check-ins work?
What’s your refund policy?
Twelve weeks. One plan. Let’s go.
{{PRICE_PROGRAM}} one-time. Program, onboarding call and 6 check-ins included.
Consult your physician before starting any exercise program. This program is general fitness guidance, not medical advice.