Build a lifted, round, and firm butt in 30 days with the Glute Activation Method. Activate, target, and strengthen your glutes so every rep delivers results without adding bulk to your legs.
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Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.
Week 1
Glute Strength
Build a powerful foundation with an extended activation, followed by heavy, controlled lifts designed to maximize glute activation and strength.
Upper Body 1
Build upper body strength with foundational pushing and pulling movements to create balance and support total-body performance.
Glute Build
Focus on hypertrophy-driven unilateral training with moderate loads and higher volume to shape and grow your glutes.
Cardio/Core 1
Elevate your heart rate while targeting your core with efficient, fat-burning intervals that build stability and endurance.
Glute Endurance
Use the Power Loops to push muscular stamina, creating continuous tension to improve glute endurance and definition.
Total Body 1
Engage your entire body with circuits that build upper body strength and lower body power, supporting overall muscle development.
Week 2
Glute Strength
Build a powerful foundation with an extended activation, followed by heavy, controlled lifts designed to maximize glute activation and strength.
Upper Body 1
Build upper body strength with foundational pushing and pulling movements to create balance and support total-body performance.
Glute Build
Focus on hypertrophy-driven unilateral training with moderate loads and higher volume to shape and grow your glutes.
Cardio/Core 1
Elevate your heart rate while targeting your core with efficient, fat-burning intervals that build stability and endurance.
Glute Endurance
Use the Power Loops to push muscular stamina, creating continuous tension to improve glute endurance and definition.
Total Body 1
Engage your entire body with circuits that build upper body strength and lower body power, supporting overall muscle development.
Week 3
Glute Burn
Fire up your glutes alternating higher rep heavy lifts with endurance based circuits, creating an intense burn and metabolic fatigue.
Upper Body 2
Advance your upper body training with increased intensity and volume to develop strength, endurance, and muscular definition.
Glute Overload
Challenge your limits with progressive overload techniques to stimulate maximum muscle growth and strength gains.
Cardio/Core 2
Combine dynamic cardio with advanced core work to improve athletic performance, coordination, and total-body control.
Glute Max
Maximize your results with this powerful strength workout, designed with extra focus on the gluteus maximus.
Total Body 2
Increase intensity with full-body training that blends strength and explosive conditioning for a powerful, efficient workout.
Week 4
Glute Burn
Fire up your glutes alternating higher rep heavy lifts with endurance based circuits, creating an intense burn and metabolic fatigue.
Upper Body 2
Advance your upper body training with increased intensity and volume to develop strength, endurance, and muscular definition.
Glute Overload
Challenge your limits with progressive overload techniques to stimulate maximum muscle growth and strength gains.
Cardio/Core 2
Combine dynamic cardio with advanced core work to improve athletic performance, coordination, and total-body control.
Glute Max
Maximize your results with this powerful strength workout, designed with extra focus on the gluteus maximus.
Total Body 2
Increase intensity with full-body training that blends strength and explosive conditioning for a powerful, efficient workout.
Week 5
Glute Burn
Fire up your glutes alternating higher rep heavy lifts with endurance based circuits, creating an intense burn and metabolic fatigue.
Total Body 2
Increase intensity with full-body training that blends strength and explosive conditioning for a powerful, efficient workout.
Active Recovery
Active Recovery
Promote recovery and mobility with low-intensity movement designed to reduce soreness and keep your body performing at its best.
Dynamic Recovery
Improve flexibility, range of motion, and movement quality through guided mobility and dynamic stretching sequences in this active recovery workout.
10 Minute Bonus Workouts
Upper Body
Sculpt and strengthen your upper body while building balance, posture, and total‑body support for stronger lifts.
Total Body
A quick, efficient full-body workout designed to keep your heart rate up while targeting every major muscle group.
Cardio
Get your heart pumping with a short burst of cardio designed to boost endurance and support fat loss.
Core 1
Build a strong foundation with this core‑focused workout targeting deep stabilizing muscles for better balance and stronger glute activation.
Core 2
Turn up the intensity with dynamic core work that challenges stability and control while supporting posture and enhancing overall strength.
Glutes A
Focus on building strength and mind‑muscle connection through controlled, foundational glute exercises.
Glutes B
Embrace the challenge of added intensity and volume to shape and lift the glutes, creating lasting results.
Glutes C
Push your limits with glute work designed to maximize strength, lift, and definition. This is where the real transformation happens.
Activation
Prepare your body with a dynamic full-body warm-up designed to increase blood flow, improve mobility, and activate key muscles.
Restoration
Recover and reset with gentle movement and stretching to support muscle repair and flexibility.
