8-WEEK GLUTE

GUIDE

CURVES BUILT IN THE GYM

JOIN US TO START YOUR JOURNEY

By Amanda & Filippa Fransson

 INTRODUCTION
Welcome to our 8 week fitness guide, with
focus on building curves!
Before you get started, we just want to give
you some short information. Every workout
contains a list of excercises and
recommended sets and repetitons. Next to
every excercise, there is a play symbol
that you can press, this will take you to a
video showing the current excercise. Along
with this guide comes an information page
with guidelines that you should read before
starting your 8 weeks. We've also made
nutrition guidelines and meal examples with
recipes for you. Once you've read through
the guidelines, you are ready to get started!
You can find it here:
Mealplan and Information

English Version Mealplan

_________________________________________________________________________________________________________

Swedish Version Mealplan

_________________________________________________________________________________________________________

Workout Information English

____________________________________________________________________________________________________________

Workout Information Swedish

Week 1
Workout 1
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

______________________________________________________________________________

______________________________________________________________________________
____________________________________________________________________________
Box squats 4 10-12
_________________________________________________________________________________________________________

Bulgarian split squats 10-12

4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 12-15

____________________________________________________________________________________________________________

Cable kickbacks 3 12
_________________________________________________________________________________________________________
/leg
Hip abductor superset with
4 12-15
single leg hip abductor /leg
Note: When you do hip thrust you can add a
resistance band and pause 3 sec at top each rep for
maximal tension. The resistance band should be
placed a little bit above your knees.
Week 1
Workout 2
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

______________________________________________________________________________

______________________________________________________________________________
____________________________________________________________________________
Reversed hacksquats 4 10-12
_________________________________________________________________________________________________________

Sumo deadlift 5 8-10

_________________________________________________________________________________________________________

Hip thrust barbell 5 8-10

____________________________________________________________________________________________________________

Seated leg extensions 4 10-12

_________________________________________________________________________________________________________

4 12-15
Hip abductor superset with
single leg hip abductor /leg

Note: When you do reversed hack squats, you can ad

a resistance band above your knees. This will add
isolation to your glutes and hamstrings
Week 1
Workout 3
Upperbody/abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

______________________________________________________________________________

_________________________________________________________________________________
Standing miltary press 4 10-12
_________________________________________________________________________________________________________

Lat pulldown 4 10-12

_________________________________________________________________________________________________________

Lateral raises 4 10-12

____________________________________________________________________________________________________________

Seated row 4 10-12

_________________________________________________________________________________________________________

Incline bench crunch

superset with russian twist 4 10-12
_________________________________________________________________________________________________________

until
Hanging leg raises 4 failure
Note: Always do your core/ab excercises at the end of
the workout!
Week 1
Workout 4
Glutes/Hamstring
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 10-12
_________________________________________________________________________________________________________

10-12
Lunges 4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 8-10

____________________________________________________________________________________________________________

Stiff single-leg deadlift 10-12

(smith or dumbbell)
3 /leg
_________________________________________________________________________________________________________

Laying leg curls 4 10-12

Note: Remember to do both legs in all single

leg exercises!
Week 2 Workout 1
Legs
Exercise Video

Legpress (dropset)
Example: Warmup: 20 kg 20x2
100 kg 8-10x2
70 kg 10-12x2 (select weights after
50 kg 15x2 your own ability)
____________________________________________________________________________________________________________

Deadlift
15x1 (low weight)
12-10x3 (add weight)
6-8x3 (heavier than previous sets)
_________________________________________________________________________________________________________

Hip thrust in smith (add resistance

band)
15x1 (low weight)
10-12x3 (add weight)
15x3 (lower weight than previous set)
_________________________________________________________________________________________________________

Hip abductor superset with single leg

hip abductor
5 set: 15 reps ordinary hipabductor
10 reps single leg hipabductor/leg
Week 2
Workout 2
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 8
_________________________________________________________________________________________________________

15
Glute pushdown 4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 10

____________________________________________________________________________________________________________

15
Cable kickbacks 3 /leg
_________________________________________________________________________________________________________

Hip abduction 5 15

Note: Don't forget to squeze your glutes at the top

when you do your hip thrust!
Week 2
Workout 3
Upperbody & abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Seated dumbbell 4 10-12
shoulders press
_________________________________________________________________________________________________________

Lat pulldown 4 10-12

(neutral grip)
_________________________________________________________________________________________________________

Dumbbell front raises 4 10-12

____________________________________________________________________________________________________________

Standing barbell 4 10-12

supine rodd
_________________________________________________________________________________________________________

Cable crunches 4 12-15

_________________________________________________________________________________________________________

Bicycle variation 30-60

4 sec
Week 2
Workout 4
Hamstring

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________

__________________________________________________________________
__________________________________________________________________
Box squats 4 10-12
_________________________________________________________________________________________________________

Bulgarian split squats 10-12

4 /leg
_________________________________________________________________________________________________________

Hip thrust barbell 5 15-20

(add a resistance band)
____________________________________________________________________________________________________________

Laying leg curl 4 10-12

Note: Try to add more weight the 2 last sets!

Week 3
Workout 1
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________
__________________________________________________________________

__________________________________________________________________
Squats 5 12-15
_________________________________________________________________________________________________________

Stiffed leg deadlift 5 10-12

_________________________________________________________________________________________________________

Hip abduction superset

4 10-15
single leg hip abduction
____________________________________________________________________________________________________________

Hip thrust in smith 5 10-12

 Week 3
Workout 2
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Box squats 5 8-10
_________________________________________________________________________________________________________

10-12
Lunges 4 /leg
_________________________________________________________________________________________________________

Hip thrust 5 12-15

(barbell or smith)
____________________________________________________________________________________________________________

Cable kickbacks 3 10-12

_________________________________________________________________________________________________________
/leg
15
Single leg hip abduction 4
/leg

Note: Always aim to top your last workout. Add a

little more weight than last time or do 2 extra reps.
Progressive overload is the key to growth!
Week 3
Workout 3
Upperbody & abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Single arm 4 10-12
dumbbell row /arm
_________________________________________________________________________________________________________

Face pulls 4 12-15

_________________________________________________________________________________________________________

Military press 4 8-10

____________________________________________________________________________________________________________

Lat pulldowns 4 10-12

_________________________________________________________________________________________________________

Incline bench crunch

superset with russian twist 4 10-12/
exercise
_________________________________________________________________________________________________________

Hanging leg raises 4 8-12

Note: There are two alternative for hanging leg raises,

watch the video and choose after your own ability!
Week 3
Workout 4
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________
__________________________________________________________________

__________________________________________________________________
Reversed hack squats 5 10-12
_________________________________________________________________________________________________________

Elevated 12-15
lunges in smith 4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 6 8-10

____________________________________________________________________________________________________________

Hip abduction superset

single leg hip abduction 4 10-15

Note: Elevated lunges in smith are a very effective

glute builder!
Week 4
Workout 1
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 10-12
_________________________________________________________________________________________________________

12-15
Glute pushdown 3 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 10 10

____________________________________________________________________________________________________________

Cable kickbacks 3 12-15

_________________________________________________________________________________________________________
/leg
Hip abduction 3 20

Note: This workout is though, 10x10 in hip thrust

demands a lot of will power. We promise that the
gainz are worth the struggle!
Week 4
Workout 2
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________
__________________________________________________________________

__________________________________________________________________
Hip thrust in smith 4 10-15
_________________________________________________________________________________________________________

Box squats 4 10-12

_________________________________________________________________________________________________________

Stiffed deadlift with one

4 /leg 10-12
leg (smith or dumbbell)
____________________________________________________________________________________________________________

Hip abduction superset

single leg hip abduction 4 10-15
Week 4
Workout 3
Upperbody & abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Front to side lift 4 10-12
_________________________________________________________________________________________________________

Neutral grip pull-down 4 10-12

_________________________________________________________________________________________________________

Standing barbell 4 10-12

supine row
____________________________________________________________________________________________________________

Rear delt flies 4 10-12

_________________________________________________________________________________________________________

Pilates crunch 4 8-12

_________________________________________________________________________________________________________

Plank knee to elbow 4 30-60

sec
Week 4
Workout 4
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 10-12
_________________________________________________________________________________________________________

Elevated lunges 10-12

3 /leg
in smith
_________________________________________________________________________________________________________

Hip thrust in smith 6 10-12

____________________________________________________________________________________________________________

Cable kickbacks 3 12-15

_________________________________________________________________________________________________________
/leg
Hip abduction 4 12-15

Note: Do 2 sets of hip thrust at one weight, then

add 5 kgs and do 2 sets. Add weight for the 2 lasts
sets as well!
Week 5
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

______________________________________________________________________________

______________________________________________________________________________
____________________________________________________________________________
Box squats 4 10-12
_________________________________________________________________________________________________________

15-20
Glute pushdown 4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 10-12

____________________________________________________________________________________________________________

Cable kickbacks 4 12
_________________________________________________________________________________________________________
/leg
Hip abductor superset with
4 10-15
single leg hip abductor /leg

Note: when you do hip thrust use a resistance

band and pause 3 sec at top each rep for maximal
tension!
Week 5
Workout 2
Legs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

______________________________________________________________________________

______________________________________________________________________________
____________________________________________________________________________
Reversed hacksquats 4 10-12
_________________________________________________________________________________________________________

Sumo deadlift 5 10-12

_________________________________________________________________________________________________________

Hip thrust barbell 5 12-15

____________________________________________________________________________________________________________

Seated leg extensions 4 10-12

_________________________________________________________________________________________________________

Hip abductor superset with

4 10-12
single leg hip abductor /leg

Note: Try to add a resistance band above your

knees while performing sumo deadlifts, it will
isolate your glutes/hamstrings even more!
Week 5
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

______________________________________________________________________________

_________________________________________________________________________________
Standing miltary press 4 10-12
_________________________________________________________________________________________________________

Lat pulldown 4 10-12

_________________________________________________________________________________________________________

Lateral raises 4 10-12

____________________________________________________________________________________________________________

Seated row 4 10-12

_________________________________________________________________________________________________________

Incline bench crunch

superset with russian twist 4 10-12
_________________________________________________________________________________________________________

until
Hanging leg raises 4 failure

Note: Watch the video and choose one of the two

alternatives of hanging leg raises.
Week 5
Workout 4
Hamstring

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________

__________________________________________________________________
__________________________________________________________________
Squats 4 8-10
_________________________________________________________________________________________________________

10-12
Lunges 4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 10 10

____________________________________________________________________________________________________________

Laying leg curl 4 10-12

Note: This workout is though, 10x10 in hip thrust

demands a lot of will power. We promise that the
gainz are worth the struggle! Choose weight after
your own ability.
Week 6 Workout 1
Legs
Exercise Video

Legpress (dropset)
Example: Warmup: 20 kg 20x2
100 kg 8-10x2
70 kg 10-12x2 (select weights after
50 kg 15x2 your own ability)
____________________________________________________________________________________________________________

Deadlift
15x1 set (low weight)
12-10x3 sets (high weight)
6-8x2 (higher than previous sets)
_________________________________________________________________________________________________________

Hip thrust in smith (add resistance

band)
15x1 set (low weight)
10-12x3 (heavier weight)
8-10x3 (higher than previous set)
_________________________________________________________________________________________________________

Hip abductor superset with single leg

hip abductor
5 set: 15 reps ordinary hipabductor
10 reps single leg hipabductor each leg
Week 6
Workout 2
Hamstring

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 12
_________________________________________________________________________________________________________

Smith machine lunges 15

4 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 10

____________________________________________________________________________________________________________

15
Cable kickbacks 4 /leg
_________________________________________________________________________________________________________

Laying leg curl 4 10-12

Note: You can try to superset the laying leg curl

with single leg laying leg curl! It is the
same exercise, but with one leg at a time.
Week 6
Workout 3
Upperbody & abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Seated dumbbell 4 10-12
shoulders press
_________________________________________________________________________________________________________

Lat pulldown 4 10-12

supine grip
_________________________________________________________________________________________________________

Dumbbell front raises 4 10-12

____________________________________________________________________________________________________________

Standing barbell 4 10-12

supine rodd
_________________________________________________________________________________________________________

Cable crunches 4 12-15

_________________________________________________________________________________________________________

Bicycle variation 4 30-60

sec
Week 6
Workout 4
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________

__________________________________________________________________
__________________________________________________________________
Box squats 5 8-10
_________________________________________________________________________________________________________

Bulgarian split squats 10-12

5 /leg
_________________________________________________________________________________________________________

Hip thrust barbell 6 10

____________________________________________________________________________________________________________

Hip abduction 5 20
Week 7
Workout 1
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________
__________________________________________________________________

__________________________________________________________________
Squats 5 12-15
_________________________________________________________________________________________________________

Elevated lunges in 5 10-12

smith
_________________________________________________________________________________________________________

Hip abduction superset

single leg hip abduction 4 10-15
____________________________________________________________________________________________________________

Hip thrust in smith 10 10

Note: Try to add a resistance band to the 5 first

hip thrust sets, it will BURN!
Week 7
Workout 2
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Box squats 5 10-12
_________________________________________________________________________________________________________

10-12
Lunges 4 /leg
_________________________________________________________________________________________________________

Hip thrust barbell 5 12-15

____________________________________________________________________________________________________________

Glute pushdown 3 10-12

_________________________________________________________________________________________________________
/leg
15
Single leg hip abduction 4
/leg
Week 7
Workout 3
Upperbody & abs
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Single arm 4 10-12
dumbbell row /arm
_________________________________________________________________________________________________________

Face pulls 4 12-15

_________________________________________________________________________________________________________

Military press 4 8-10

____________________________________________________________________________________________________________

Lat pulldowns 4 10-12

supine grip
_________________________________________________________________________________________________________

Incline bench crunch

superset with russian twist 4 10-12
_________________________________________________________________________________________________________

Bicycle variations 4 30-60

sec
Week 7
Workout 4
Legs/Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Reversed hack squats 5 10-12
_________________________________________________________________________________________________________

Stiffed deadlift one leg 12-15

(smith) 3 /leg
_________________________________________________________________________________________________________

Hip thrust in smith 5 8-10

____________________________________________________________________________________________________________

Bulgarian split squats 3 12-15

_________________________________________________________________________________________________________
/leg
Hip abduction 4 15

Note: Try to add weight to every set of hip

thrusts!
Week 8
Workout 1
Glutes
Warmup: 1 set 15-20 reps with lower weight each
exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 10-12
_________________________________________________________________________________________________________

12-15
Glute pushdown 4 /leg
_________________________________________________________________________________________________________

Hip thrust barbell 6 10

____________________________________________________________________________________________________________

Cable kickbacks 3 12-15

_________________________________________________________________________________________________________
/leg
Hip abduction 3 20
Week 8
Workout 2
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

__________________________________________________________________
__________________________________________________________________

__________________________________________________________________
Hip thrust in smith 6 10-15
_________________________________________________________________________________________________________

Box squats 4 10-12

_________________________________________________________________________________________________________

Stiff single leg deadlift 10-12

3 /leg
in smith
____________________________________________________________________________________________________________

Hip abduction superset

4 10-15
single leg hip abduction
Note:
- Hip abduction 15 reps
- Single leg hip abduction 10 reps each leg
Week 8
Workout 3
Upperbody & abs

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________
______________________________________________________________________________________

_______________________________________________________________________________________
Front to side lift 4 10-12
_________________________________________________________________________________________________________

Neutral grip pull-down 4 10-12

_________________________________________________________________________________________________________

Standing barbell 4 10-12

supine row
____________________________________________________________________________________________________________

Rear delt flies 4 10-12

_________________________________________________________________________________________________________

Pilates crunch 4 15
_________________________________________________________________________________________________________

Plank knee to elbow 30-60

4 sec
Week 8
Workout 4
Glutes

Warmup: 1 set 15-20 reps with lower weight each

exercise , then add weight every set

Exercise Video Set Reps

_______________________________________________________________________________

_____________________________________________________________________________

_______________________________________________________________________________
Squats 4 10-12
_________________________________________________________________________________________________________

Elevated lunges 10-12

3 /leg
in smith
_________________________________________________________________________________________________________

Hip thrust in smith 10 10

____________________________________________________________________________________________________________

Cable kickbacks 3 12-15

_________________________________________________________________________________________________________
/leg
Hip abduction 4 12-15

Note: You can add a resistance band above your

knees while performing hip abduction, this will
isolate your glutes on a new level!