The one thing that most female and male bodybuilders want more than bulging biceps and a six pack is a shapely well-rounded booty.
For starters, a perfect backside compliments your overall body composition giving you a well-balanced and attractive figure.
Having a great looking buttocks will also boost your confidence in the public space, as your clothing tends to fit better to highlight your curves.
But while most bodybuilders know the importance of having a nice looking booty even for competitive bodybuilding events, not everyone takes glute training seriously or even knows where to begin.
In this post, we highlight three top-notch glute training programs for bodybuilders before revealing the importance of glute training and top diets to help with your chosen glute program.
3 Glute Training Programs for a Perfect Booty
If you want to train your glutes to give it a better profile and shape, you have to stay committed to putting in the work at home or in the gym.
Here are three glute training programs for bodybuilders looking for that rounded buttocks that should get heads turning every time you walk by.
Glute Training Program 1
The first glute training program consists of a circuit and three supersets. You can perform this glute workout just once a week, but because of this, your glute training program will involve loads of variation and volume like the program in the table below.
| GLUTE WORKOUT 1 | SETS/REPS | COMMENTS & REST TIME |
| CIRCUIT | ||
| Lateral Lunges | 3×10 | |
| Bodyweight Glute Bridge | 3×10 | |
| Bodyweight Squat | 3×10 | |
| SUPERSET | ||
| Bodyweight Reverse Lunge | 3×10 | Make sure that you perform 10 reps for each leg and rest for 60 seconds only after each superset. |
| Feet-Forward Smith Machine | 3×10 | Try to squeeze your glutes for about two seconds at the peak of the workout and rest for 60 seconds only after each superset. |
| SUPERSET | ||
| Dumbbell Step-Up | 4×10 | Complete 10 repetitions for each leg and rest for 60 seconds only after each superset. |
| Barbell Romanian Deadlift | 4×8 | Rest for 60 seconds only after each superset. |
| SUPERSET | ||
| Leg Curl | 3×10 | Make sure you lift up your knees at the top of each completed repetition and rest for 60 seconds only after each superset. |
| Plank | 3×30 seconds | Rest for between 15 to 30 seconds after each superset. |
| Lunges | 3×10 | Complete 10 reps for each leg and rest for 60 seconds only after each superset. |
Glute Training Program 2
For this second glute training program, your primary focus will be on your training intensity and recovery while you spend just two days a week training your glutes with less volume and variation.
On the two days you will train your glutes, you will perform a circuit and two supersets each like the workout regimen in the table below.
| GLUTE WORKOUT 2 | SETS/REPS | COMMENTS & REST TIME |
| DAY 1 | ||
| CIRCUIT | ||
| Lateral Lunge + Bodyweight Glute Bridge + Bodyweight Squat | 2-3×10 | Execute between 2 to 3 sets for each workout with 10 reps per set. |
| SUPERSET | ||
| Kettlebell Sumo Deadlift | 3×10 | Rest for 60 seconds only after each superset. |
| Weighted Glute Bridge | 3×10 | Rest for 60 seconds only after each superset. |
| SUPERSET | ||
| Dumbbell Romanian Deadlift | 4×10 | |
| Front Foot Elevated Lunge | 4×10 | |
| DAY 2 | ||
| CIRCUIT | ||
| Lateral Lunge + Bodyweight Glute Bridge + Bodyweight Squat | 2-3×10 | |
| SUPERSET | ||
| Kettlebell Lateral Lunge | 3×10 | Rest for 60 seconds only after each superset. |
| Bodyweight Bulgarian Split squat | 3×10 | Rest for 60 seconds only after each superset. |
| SUPERSET | ||
| Lying Leg Curl | 4×10 | Rest for 60 seconds only after each superset. |
| Barbell Deadlift | 4×10 | Rest for 60 seconds only after each superset. |
Glute Training Program 3
You will perform this third glute training program thrice a week. You will reduce your volume during your sessions while you prioritize recovery.
Follow the training regimen for the third glute program in the table below.
| GLUTE WORKOUT 3 | SETS/REPS | COMMENTS & REST TIME |
| DAY 1 | ||
| SUPERSET | ||
| Reverse Lunge | 2×12 | Try to execute this glute workout routine without resting. |
| Bodyweight Squat | 2×12 | Try to perform this exercise without spending time resting. |
| CIRCUIT | ||
| Dumbbell Step-Up + Lying Leg Curl + Lateral Lunge | 3×12 | Rest for 60 seconds after circuit. |
| DAY 2 | ||
| SUPERSET | ||
| Reverse Lunge | 2×12 | No rest time. |
| Bodyweight Squat | 2×12 | No rest time. |
| CIRCUIT | ||
| Plank (20-30 seconds) + Goblet Squat + Weighted Glute Bridge | 3×12 | Perform between 20 to 30 seconds of Plank exercise and rest for 60 seconds only after circuit. |
| DAY 3 | ||
| SUPERSET | ||
| Reverse Lunge | 2×12 | No rest time required. |
| Bodyweight Squat | 2×12 | No rest time needed. |
| CIRCUIT | ||
| Dumbbell Romanian Deadlift + Walking Lunge + Alternating One-Leg Plank | 3×12 | Perform between 20 and 30 seconds of the Alternating One-Leg Plank exercise and rest for 60 seconds only after circuit. |
Why Is Glute Training Important?
Your gluteal muscle group is essentially made up of the tensor fasciae latae, gluteus medius, gluteus minimus, and gluteus maximus muscles.
These muscles play a crucial role in providing stability to your core while promoting the flexibility in your lower extremities by boosting the functions of your hip adduction and hip extension for example.
By training your glutes, you will therefore be able to better perform a number of lower body workouts including variations of deadlifts, jumps, step-ups, lunges, and other multi-joint exercises.
So apart from making you look good, the glute training programs highlighted are designed to give you better core strength, and stability while at the same time building up and improving your lower body flexibility.
Glute Program Diet Suggestions
Your glute training program is not complete without a proper dietary plan to complement your training efforts.
So whether you decide to train for just once a week with huge amounts of volume and variation or thrice a week with emphasis on recovery and less volume, you need the right amount of daily calories made up of macro and micronutrients to give you the energy necessary to complete a training session.
A poor diet or bad dietary habits can greatly undermine your glute program, so always pay particular attention to what you eat when you decide to run a glute training routine today.
It is important to maintain a clean diet with high amounts of protein to help you build lean muscle mass while also giving you the right balance in healthy fats and complex carbs to boost your energy levels and in effect ensure that you can complete each training day with energy to spare.
Note that your daily calorie count can be adjusted accordingly after you run the glute program diet for over a month. After this time you may decide to increase or decrease your daily calorie count by as much as 300 calories to meet your specific training goal.
You can adopt a six meal daily dietary plan consisting of breakfast, mid-morning snack, lunch, pre-workout meal, post-workout meal, and dinner. You can also adopt a three meal daily diet plan where the mid-morning snack, pre-workout and post-workout meals are all optional.
The glute program diet suggestion below highlights the daily nutrient target of a bodybuilder including their daily total calorie and macronutrient requirements.
Daily Nutrient Target:
- Total Calories: 2,937 kcal
Macronutrient breakdown:
- Protein: 184g
- Fat: 98g
- Net Carbs: 330g
7 Day Meal Plan:
DAY 1:
Breakfast: 632 kcal
- scrambled egg whites – 150g,
- turkey bacon – 3 slices,
- bagel – 1,
- kiwi – 2.
Pre-workout snack: 42 kcal
- kashi go lean – 58g,
- berries – 120g,
- protein shake – 250 mL.
Post-workout snack: 445 kcal
- avocado toast – 2 slice (200g),
- raw broccoli – 100g,
- raw bell peppers – 120g.
Lunch: 607 kcal
- chicken breast – 120g,
- garden salad – 190g,
- baked potato – 200g.
- Dinner: 866 kcal
- grilled chicken salad – 410g,
- strawberry banana smoothie – 500 mL,
- orange – 2.
DAY 2:
Breakfast: 589 kcal
- scrambled egg whites – 112.5g,
- turkey bacon – 3 slice,
- avocado toast – 2 slice (200g),
- berries – 90g.
Pre-workout snack: 438 kcal
- Greek yogurt – 225g,
- banana – 1,
- orange – 2.
Post-workout snack: 326 kcal
- crackers and peanut butter – 6 crackers,
- raw bell peppers – 180g,
- raw broccoli – 75g.
Lunch: 544 kcal
- grilled chicken salad – 307.5g,
- quinoa – 112.5g,
- corn – 60g.
Dinner: 1,064 kcal
- chicken stir fry – 600g,
- spinach salad – 90.75g,
- mixed vegetables – 150g,
- raw cauliflower – 75g.
DAY 3:
Breakfast: 665 kcal
- egg white omelet – 150g,
- ham – 70g,
- bagel – 1,
- kiwi – 2.
Pre-workout snack: 449 kcal
- banana – 1,
- mixed nuts – 60g.
Post-workout snack: 422 kcal
- crackers and hummus – 6 crackers,
- orange – 2,
- grapes – 140g.
Lunch: 846 kcal
- chicken stir fry – 400g,
- spinach salad – 121g,
- corn – 80g,
- raw carrots – 1.412 serving (120g).
Dinner: 580 kcal
- salmon – 125g,
- lentils – 200g,
- steamed broccoli – 100g,
- raw bell peppers – 120g.
DAY 4:
Breakfast: 719 kcal
- fried egg – 2 eggs (100g),
- ham – 70g,
- avocado toast – 2 slice (200g),
- grapes – 140g.
Pre-workout snack: 449 kcal
- toast – 43g,
- kiwi – 2,
- cheese and crackers – 6 crackers.
Post-workout snack: 296 kcal
- protein shake – 250 mL,
- apple – 1,
- orange – 2.
Lunch: 652 kcal
- beef top sirloin steak – 150g,
- baked potato – 200g,
- mixed vegetables – 100g,
- raw bell peppers – 120g.
Dinner: 758 kcal
- grilled chicken salad – 410g,
- rice – 1 serving (158g),
- boiled green peas – 85g,
- raw cauliflower – 100g.
DAY 5:
Breakfast: 535 kcal
- scrambled egg whites – 112.5g,
- avocado toast – 2 slice (200g),
- apple – 1.
Pre-workout snack: 363 kcal
- banana – 1,
- mixed nuts – 45g.
Post-workout snack: 287 kcal
- protein shake – 187.5 mL,
- kiwi – 2,
- orange – 2.
Lunch: 623 kcal
- grilled chicken salad – 307.5g,
- tuna sandwich – 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry – 600g,
- spinach salad – 90.75g,
- corn – 120g,
- raw carrots – 1.059 serving (90g).
DAY 6:
Breakfast: 626 kcal
- scrambled egg whites – 150g,
- turkey bacon – 3 slice,
- avocado toast – 2 slice (200g),
- berries – 120g.
Pre-workout snack: 413 kcal
- crackers and hummus – 6 crackers,
- banana – 1,
- kiwi – 2.
Post-workout snack: 296 kcal
- protein shake – 250 mL,
- apple – 1,
- orange – 2.
Lunch: 1,110 kcal
- chicken stir fry – 600g,
- spinach salad – 121g,
- corn – 80g,
- raw carrots – 1.412 serving (120g).
Dinner: 513 kcal
- salmon – 125g,
- lentils – 150g,
- steamed broccoli – 100g,
- raw bell peppers – 120g.
DAY 7:
Breakfast: 665 kcal
- egg white omelet – 150g,
- ham – 70g,
- bagel – 1,
- kiwi – 2.
Pre-workout snack: 363 kcal
- banana – 1,
- mixed nuts – 45g.
Post-workout snack: 402 kcal
- crackers and hummus – 6 crackers,
- orange – 2,
- grapes – 105g.
Lunch: 677 kcal
- chicken breast – 120g,
- garden salad – 190g,
- rice – 1.5 serving (237g),
- raw bell peppers – 90g.
Dinner: 786 kcal
- grilled chicken salad – 410g,
- chicken sandwich – 1 sandwich,
- raw carrots – 1.059 serving (90g),
- raw broccoli – 150g.
Conclusion
Your glute muscles are just as important as other muscle groups in your body and training them should not be an option, but a necessity.
Training your glutes will improve your core strength while also boosting the flexibility of your lower body including your hip extension and hip adduction amongst others.
You should also adopt a meal plan that works for you. Make sure that you eat clean and have a macronutrient balance that will boost your protein intake while providing you with your daily energy requirements derived from both carbs and healthy fats.
Your glute training program should be structured in accordance with your bodybuilding goal and you can try out any one of the three programs provided in this post.
But if you need further assistance on developing a glute program and meal plan specific to your training needs, you can reach out to an IFBB PRO today for
free consultation and coaching.
