6 WEEK

GLUTE GROWTH
& TONED LEGS

CHALLENGE
 Evidence-based
programming:
As an Exercise & Sport Scientist, I very much believe in the
power of evidence-based training to achieve results.

So, to grow our glutes our muscles must undergo a process

called hypertrophy, which is essentially the growth of our
muscle cells.

To achieve this, we should be placing mechanical tension

and metabolic stress on the muscles, which we can do
through a range of weighted movements.

To maximise muscle gains, the literature suggests that an

ideal program would incorporate;
3-6 sets
6-12 reps
40-60s rest
60-80% intensity
3-4 repetitions in reserve (moderate to high loads)
12-28 sets/muscle/week

Paper reference: Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle
Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and
Methods. International journal of environmental research and public health, 16(24), 4897.

Link: https://www.mdpi.com/1660-4601/16/24/4897
List of common training
terminology:

DB Dumbbell

BB Barbell

Repetition (rep) One complete exercise

A group of reps
Sets
performed without rest

Reps in reserve (how

RIR many reps you have left
until failure)

Alt Alternating sides

SL Single leg
 Before you begin
Make sure you...

1 Warm-up before you start.

2 Take weekly progress photos.

Utilise your favourite protein powder after

3
training.

4 Increase your weights weekly (if you can).

Check and see how many workouts are

5 programmed for the week & choose what days
of the week you will complete them on.

Ensure you are consuming nutrient rich meals

6
to support muscle growth.
 Warm up
Exercise Reps Sets Equipment

Booty band
Crab walk 10/side 2
around ankles

Lunges (alt) 10/side 2 Nil or light DB's

Squat + double
10 2 Nil or light DB's
pulse

Glute bridges 10 2 Nil

Notes:
Complete this warm-up prior to each training session to
help improve performance & maximise results.
Complete exercises consecutively with minimal rest.
You can supplement your own warm-up if you desire
 Day 1 - Week 1:

Exercise Reps Sets Intensity Rest

BB or DB
8 3 6/10 40s
Hip thrust

Curtsy lunge
8/side 3 6/10 40s
(alt)

Split stance
8/side 3 6/10 40s
RDL

Sumo squats 8 3 6/10 40s

Lateral lunges 8/side 3 6/10 40s

Notes:
Adjust rest breaks if required (try not to exceed 90 seconds)
Complete each movement with control and neutral spine
Adjust weight as needed so you have approximately 3-4 RIR
 Day 2 - Week 1:

Exercise Reps Sets Intensity Rest

BB or DB
8 3 6/10 40s
Hip thrust

SL step up 8/side 3 6/10 40s

Straight leg
8 3 6/10 40s
deadlift (DB)

Goblet squats 8 3 6/10 40s

Lunges (alt) 8/side 3 6/10 40s

Notes:
Adjust rest breaks if required (try not to exceed 90 seconds)
Complete each movement with control and neutral spine
Adjust weight as needed so you have approximately 3-4 RIR
 Day 3 - Week 1:

Exercise Reps Sets Intensity Rest

Lateral lunges 10/side 3 6/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 10 3 6/10 40s

Sumo squats 10 3 6/10 40s

BB good
10 3 6/10 40s
mornings

Notes:
Adjust rest breaks if required (try not to exceed 90 seconds)
Complete each movement with control and neutral spine
Adjust weight as needed so you have approximately 3-4 RIR
WEEK 1 COMPLETE:
Don't forget to...

1 Take some progress photos

Increase your weight for the next week to

2
increase intensity (if you can)

Plan the days you will be completing the

3
workouts

4 Drink plenty of water

5 Reward yourself
 Day 1 - Week 2:

Exercise Reps Sets Intensity Rest

BB or DB
10 3 7/10 40s
Hip thrust

Curtsy lunge
10/side 3 7/10 40s
(alt)

Split stance
10/side 3 7/10 40s
RDL

Sumo squats 10 3 7/10 40s

Lateral lunges 10/side 3 7/10 40s

Notes:
Each exercise should feel relatively difficult (7/10), so push
yourself and make sure you are using the correct technique.
Adjust weight as needed so you have approximately 3-4 RIR.
 Day 2 - Week 2:

Exercise Reps Sets Intensity Rest

BB or DB
10 3 7/10 40s
Hip thrust

SL step up 10/side 3 7/10 40s

Straight leg
10 3 7/10 40s
deadlift (DB)

Goblet squats 10 3 7/10 40s

Lunges (alt) 10/side 3 7/10 40s

Notes:
Each exercise should feel relatively difficult (7/10), so push
yourself and make sure you are using the correct technique.
Adjust weight as needed so you have approximately 3-4 RIR.
 Day 3 - Week 2:

Exercise Reps Sets Intensity Rest

Lateral lunges 10/side 3 7/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 10 3 7/10 40s

Sumo squats 10 3 7/10 40s

BB good
10 3 7/10 40s
mornings

Notes:
Each exercise should feel relatively difficult (7/10), so push
yourself and make sure you are using the correct technique.
Adjust weight as needed so you have approximately 3-4 RIR.
WEEK 2 COMPLETE:
Don't forget to...

1 Take some progress photos

Take note of the increase in number of sets

2 for next week. You may increase the weight if
you desire.

Plan the days you will be completing the

3
workouts

4 Drink plenty of water

5 Reward yourself
 Day 1 - Week 3:

Exercise Reps Sets Intensity Rest

DB or BB SL
10 4 7/10 40s
hip trust

Curtsy lunge
10/side 4 7/10 40s
(alt)

Straight leg
10/side 4 7/10 40s
deadlifts

Sumo squats 10 4 7/10 40s

Lateral lunges 10 4 7/10 40s

Notes:
Make sure you are using the correct technique (watch videos if
needed).
Control each movement (slow on the way down, faster on the way up).
Adjust weight as needed to ensure you have approximately 3-4 RIR.
 Day 2 - Week 3:

Exercise Reps Sets Intensity Rest

Sumo squats 10 4 7/10 40s

SL step up 10/side 4 7/10 40s

Split stance
10/side 4 7/10 40s
RDL

Goblet squats 10 4 7/10 40s

Lateral lunges 10/side 4 7/10 40s

Notes:
Make sure you are using the correct technique (watch videos if
needed).
Control each movement (slow on the way down, faster on the way up).
Adjust weight as needed to ensure you have approximately 3-4 RIR.
 Day 3 - Week 3:

Exercise Reps Sets Intensity Rest

Lateral lunges 10/side 4 7/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 10 4 7/10 40s

Sumo squats 10 4 7/10 40s

BB good
10 4 7/10 40s
mornings

Notes:
Make sure you are using the correct technique (watch videos if
needed).
Control each movement (slow on the way down, faster on the way up).
Adjust weight as needed to ensure you have approximately 3-4 RIR.
 Day 4 - Week 3:

Exercise Reps Sets Intensity Rest

Lateral lunges 10/side 4 7/10 40s

Goblet squats 10 4 7/10 40s

Straight leg
10 4 7/10 40s
deadlift

DB or BB hip
10 4 7/10 40s
thrust

BB good
10 4 7/10 40s
mornings

Notes:
Make sure you are using the correct technique (watch videos if
needed).
Control each movement (slow on the way down, faster on the way up).
Adjust weight as needed to ensure you have approximately 3-4 RIR.
WEEK 3 COMPLETE:
Don't forget to...

1 Take some progress photos

Increase your weight for next week to

2
increase the intensity (if you can)

Take note of the increase in reps for next

3
week

Now that you've mastered each exercise

variations, try to focus on really controlling
4
your form & consciously thinking about the
muscles you're using.

Plan the days you will be completing the

5
workouts

6 Drink plenty of water

7 Reward yourself
 Day 1 - Week 4:

Exercise Reps Sets Intensity Rest

DB or BB SL
11 4 8/10 40s
hip trust

Curtsy lunge
11/side 4 8/10 40s
(alt)

Straight leg
11/side 4 8/10 40s
deadlifts

Sumo squats 11 4 8/10 40s

Lateral lunges 11 4 8/10 40s

Notes:
You should be working pretty hard now with a maximum of 3 RIR.
Focus on controlling the movements & consciously thinking
about the muscle/s you're using.
 Day 2 - Week 4:

Exercise Reps Sets Intensity Rest

Sumo squats 11 4 8/10 40s

SL step up 11/side 4 8/10 40s

Split stance
11/side 4 8/10 40s
RDL

Goblet squats 11 4 8/10 40s

Lateral lunges 11/side 4 8/10 40s

Notes:
You should be working pretty hard now with a maximum of 4 RIR.
Focus on controlling the movements & consciously thinking
about the muscle/s you're using.
 Day 3 - Week 4:

Exercise Reps Sets Intensity Rest

Lateral lunges 11/side 4 8/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 11 4 8/10 40s

Sumo squats 11 4 8/10 40s

BB good
11 4 8/10 40s
mornings

Notes:
You should be working pretty hard now with a maximum of 4 RIR.
Focus on controlling the movements & consciously thinking
about the muscle/s you're using.
 Day 4 - Week 4:

Exercise Reps Sets Intensity Rest

Lateral lunges 11/side 4 8/10 40s

Goblet squats 11 4 8/10 40s

Straight leg
11 4 8/10 40s
deadlift

DB or BB hip
11 4 8/10 40s
thrust

BB good
11 4 8/10 40s
mornings

Notes:
You should be working pretty hard now with a maximum of 4 RIR.
Focus on controlling the movements & consciously thinking
about the muscle/s you're using.
WEEK 4 COMPLETE:
Don't forget to...

1 Take some progress photos.

2 Increase the weight if you desire.

Take note of the increase in reps for next

3
week.

Continue to focus on really controlling your

4 form & consciously thinking about the
muscles you're using.

Plan the days you will be completing the

5
workouts

6 Drink plenty of water

7 Reward yourself
Before you head into your
next week...

Take a moment to reflect

on this last month of
workouts plus everything
else you've achieved.

Yes, working out is about

achieving your goals, but
it's also about maintaining
good health & longevity.
 Day 1 - Week 5:

Exercise Reps Sets Intensity Rest

DB or BB SL
12 4 8/10 40s
hip trust

Curtsy lunge
12/side 4 8/10 40s
(alt)

Straight leg
12/side 4 8/10 40s
deadlifts

Sumo squats 12 4 8/10 40s

Lateral lunges 12 4 8/10 40s

Notes:
Continue to focus on your form and the muscles that you are
utilising during each movement.
Squeeze your glutes during the exercises when you can.
Adjust the weight as needed to ensure you have a maximum of 4
RIR
 Day 2 - Week 5:

Exercise Reps Sets Intensity Rest

Sumo squats 12 4 8/10 40s

SL step up 12/side 4 8/10 40s

Split stance
12/side 4 8/10 40s
RDL

Goblet squats 12 4 8/10 40s

Lateral lunges 12/side 4 8/10 40s

Notes:
Continue to focus on your form and the muscles that you are
utilising during each movement.
Squeeze your glutes during the exercises when you can.
Adjust the weight as needed to ensure you have a maximum of 4
RIR
 Day 3 - Week 5:

Exercise Reps Sets Intensity Rest

Lateral lunges 12/side 4 8/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 12 4 8/10 40s

Sumo squats 12 4 8/10 40s

BB good
12 4 8/10 40s
mornings

Notes:
Continue to focus on your form and the muscles that you are
utilising during each movement.
Squeeze your glutes during the exercises when you can.
Adjust the weight as needed to ensure you have a maximum of 4
RIR
 Day 4 - Week 5:

Exercise Reps Sets Intensity Rest

Lateral lunges 12/side 4 8/10 40s

Goblet squats 12 4 8/10 40s

Straight leg
12 4 8/10 40s
deadlift

DB or BB hip
12 4 8/10 40s
thrust

BB good
12 4 8/10 40s
mornings

Notes:
Continue to focus on your form and the muscles that you are
utilising during each movement.
Squeeze your glutes during the exercises when you can.
Adjust the weight as needed to ensure you have a maximum of 4
RIR
WEEK 5 COMPLETE:
Don't forget to...

1 Take some progress photos

2 Increase your weight if you desire.

Take note of the increase in sets + an extra

3
day for the final week

Continue to focus on really controlling your

4 form & consciously thinking about the
muscles you're using.

Plan the days you will be completing the

5
workouts

6 Drink plenty of water

7 Reward yourself
 Day 1 - Week 6:

Exercise Reps Sets Intensity Rest

DB or BB SL
12 5 8/10 40s
hip trust

Curtsy lunge
12/side 5 8/10 40s
(alt)

Straight leg
12/side 5 8/10 40s
deadlifts

Sumo squats 12 5 8/10 40s

Lateral lunges 12 5 8/10 40s

Notes:
Adjust weight to ensure you only have a maximum of 3 RIR.
Focus on squeezing your glutes when you can
Maintain good form throughout each rep
 Day 2 - Week 6:

Exercise Reps Sets Intensity Rest

Sumo squats 12 5 8/10 40s

SL step up 12/side 5 8/10 40s

Split stance
12/side 5 8/10 40s
RDL

Goblet squats 12 5 8/10 40s

Lateral lunges 12/side 5 8/10 40s

Notes:
Adjust weight to ensure you only have a maximum of 3 RIR.
Focus on squeezing your glutes when you can
Maintain good form throughout each rep
 Day 3 - Week 6:

Exercise Reps Sets Intensity Rest

Lateral lunges 12/side 5 8/10 40s

Reverse
10/side 3 6/10 40s
lunges

RDLs 12 5 8/10 40s

Sumo squats 12 5 8/10 40s

BB good
12 5 8/10 40s
mornings

Notes:
Adjust weight to ensure you only have a maximum of 3 RIR.
Focus on squeezing your glutes when you can
Maintain good form throughout each rep
 Day 4 - Week 6:

Exercise Reps Sets Intensity Rest

Lateral lunges 12/side 5 8/10 40s

Goblet squats 12 5 8/10 40s

Straight leg
12 5 8/10 40s
deadlift

DB or BB hip
12 5 8/10 40s
thrust

BB good
12 5 8/10 40s
mornings

Notes:
Adjust weight to ensure you only have a maximum of 3 RIR.
Focus on squeezing your glutes when you can
Maintain good form throughout each rep
 Day 5 - Week 6:

Exercise Reps Sets Intensity Rest

SL step ups 12/side 5 8/10 40s

Curtsy lunge 12/side 5 8/10 40s

Straight leg
12 5 8/10 40s
deadlift

DB or BB hip
12 5 8/10 40s
thrust

Split stance
12/side 5 8/10 40s
RDL

Notes:
Adjust weight to ensure you only have a maximum of 3 RIR.
Focus on squeezing your glutes when you can
Maintain good form throughout each rep
 Congratulations!
You've completed the 6-week
challenge!

I would love to hear from you!

DM me on Instagram & let me know how you

went.
If you're open to sharing your progress
photos I would love to see them & share
them with the EmFitness community.

This is the first of many FREE challenges so

keep engaging with my content so I can
provide you with content that you LOVE!

Instagram: Emfitness52
YouTube: Emfitness52
 Disclaimer:
This 6 week challenge is a guide only. You should
seek advice from your medical professional
before making changes to your current exercise
routine. You should also seek advice from an
exercise professional before participating in any
of the following exercises to ensure correct
technique for your own safety. EmFitness will not
take any responsibility for injuries or adverse
reactions as a result of participating in this
challenge.