TK - V2

 
READ ME
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DISCLAIMER
Kate Taylor is not a qualified trainer and does not give any
assurance to the results this guide may achieve. She is also not
liable for any losses or damages occurring due to this guide. Make
sure you have spoken to your doctor or other health professional as
this guide is for inspirational purposes only. By reading this guide
you agree that you have read this disclaimer.
INTRODUCTION
 
Welcome to second edition gym plan. This plan is way more advanced and is
designed to push your glute and leg growth to the max while incorporating more
advanced upper body workouts to tone and sculpt your upper body further.
HOW I MAXIMISE MY RESULTS
At some point in your fitness journey, you may feel you have hit
a plateau… this is completely normal! To keep your body
progressing you need to be increasing your workout intensity.
This is commonly known as ‘progressive overloading’.
This guide is perfect for helping you push past your plateau
and maximising your glute hypertrophy potential.
In this guide you will find:
- Scientific background (some of the information may be repeated from the first edition for
people who may not have it)
- Warm up info & exercises
- Motivational advice
- An 8 week fitness plan containing:

- 3 leg & glute days per week
- 2 upper body days per week
- Optional cardio, including 3 types
- Ab workouts
Please remember to take progress pictures and send them to me. I love to hype you up for
the work you put in!
4
SCIENTIFIC BACKGROUND
 
Gluteus Maximus Gluteus Medius Gluteus Minimus

- Largest muscle in - Powerful hip - Smallest gluteal
the body
abductors and muscle
internal rotators
- Powerful hip - Hip abductors and

extensor and - Can grow large to internal rotators
external rotator give a ‘shelf’

appearance
Benefits to strengthening the gluteal muscles:

Improves posture
Prevents injury and pain
Physique improvements
If you are aiming for the aesthetics of having considerably larger glutes you will need to allot
a larger amount of training focus to your glutes. Many people do not notice improvements
because the exercises they do are proportionately growing their legs (quads, hamstrings,
calves) therefore making glute growth less noticeable. To grow your glutes at a higher ratio to
the rest of your lower body, you should perform exercises with a high EMG (electronic
magnetic cardiograph) reading for the gluteal muscles.
Why different rep ranges are important:

The gluteus maximus consists of 2 types of muscle fibres :
50% slow-twitch muscle fibres

50% fast-twitch muscle fibres (divided into 2 types: I & II)
Slow twitch fibres are identified by a slow contraction time and high resistance to fatigue.
STRUCTURALLY ENERGETICALLY
Small motor neurone Low supply of creatine phosphate (CP)
High mitochondrial & capillary density Low glycogen content
High myoglobin content High store of triglycerides
Slow twitch fibres are generally recruited during aerobic exercise (eg. running) but are also
recruited during high rep, low weight exercises. Slow twitch fibres cannot grow as large as
fast twitch fibres but are still important for overall muscle development.
focusing on high weight, almost ignoring their slow-twitch fibres.
5
 
Fast twitch fibres are identified by a fast contraction time and low resistance to fatigue.
FT1I have moderate resistance to fatigue and represent a transition from slow twitch
muscle fibres and FT1 muscle fibres:
STRUCTURALLY ENERGETICALLY
Large motor neurone Higher supply of creatine phosphate (CP)
High mitochondrial density Higher supply of glycogen
Medium capillary& myoglobin density Medium level of triglyceride stores
Fast twitch muscle fibres are used for prolonged anaerobic activities with relatively high
force output, such as sprinting or li!ing heavy weights. They produce more power than
slow twitch fibres.
How to apply this information:
In short, the higher amount of reps, the more slow twitch fibres you work. The lower
amount of reps, the more fast twitch fibres you work.
It is important to carry out a variety of rep ranges low rep and high rep when aiming for
muscle hypertrophy.
It could also be beneficial for you to supplement creatine monohydrate, you can learn
more about this in the Nutrition: Everything you need Ebook.
Other things to consider:
Since the Gluteus Medius is situated around the side AND top/back of the glutes, training
this muscle can improve the ‘shelf’ appearance of the glutes and give the illusion of a
curved side profile. For this reason I have included plenty of ‘abduction’ movements
throughout this workout guide.
6
 
There are 2 primary mechanisms for hypertrophy:
Mechanical tension :
Passive elastic tension - placing tension on a muscle by stretching it without
letting it contract
Active tension - placing tension on a muscle by flexing it as hard as possible

through an isometric contraction.
When you li! weights through a full range of motion, the muscles are placed under a
combination of passive and active tension
Metabolic stress :
The burning feeling you get when you’re targeting a muscle and the pump you receive.
This is brought around by:
The occlusion of veins by the persistent muscle contractions, preventing the blood
from escaping.
The lack of oxygen supply in muscles due to veins being trapped
The build up of metabolic byproducts (lactate) and increased hormonal surge
the cell swelling. Resulting in a ‘pump’ - this is due to the pooling of blood.
Both of these mechanisms must be utilised with progressive overload (basically, the
increase in stress on the muscle). Throughout time, your muscle fibres increase in size and
strength and what once fatigued your muscles… may no longer! This is where progressive
overload comes in. You must be challenging yourself and making greater demands from
your skeletal muscle regularly.
WAYS TO PROGRESSIVELY OVERLOAD
Increase weight Include drop sets
Decrease rest time Include resistance bands
Increase volume (sets and reps) Increase training frequency
Include supersets Train unilaterally (e.g. single leg)
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What happens to the body during resistance training?
MUSCLE DAMAGE
A contractile force is exerted on the muscle during each

repetition using energy, the muscle cells eventually reach a
point of fatigue where no more repetitions can be performed.
This leads to the muscle cells actually being damaged and a
build up of metabolites in surrounding tissue. This sometimes
leads to an inflammatory-repair response, known as delayed
onset muscle soreness (DOMS).
MUSCLE FIBER GROWTH
As your body heals the damage that li!ing weights caused in your muscles, specialised
cells known as satellite cells begin fusing together and attach themselves to the
damaged tissue to promote the healing process. This results in new protein strands
within the fibres. These strands increase both the size and the strength of the muscle
fibres, resulting in the increase in muscle mass and muscular strength that you
experience when li!ing weights regularly.
LACTIC ACID BUILD UP
When you perform any strenuous exercise, lactic acid starts building up in your muscles.
Modern research shows lactic acid is not just a waste product and has been found to be
beneficial during exercise. The muscles can use lactic acid as fuel during your workout,
burning it to produce energy when they need more energy than they can produce
through standard cellular respiration.
THE PUMP
The series of intense contractions your muscles undergo as you li! weights place
pressure on the blood vessels, this leads to an increase in blood pressure within the
muscles . The increase in blood pressure causes some blood plasma to leak from the
capillaries in the muscles into the surrounding tissue. This causes the ‘pump’ effect -
creating a larger swollen effect that lasts approximately 15 to 30 minutes a!er you finish
li!ing.
THE BURN
The burning sensation you feel as you li! weights is caused by the build up of acidic
byproduct of the energy production process within the muscles themselves. The body
utilises a process called ‘anaerobic glycolysis’ to convert carbohydrates to energy when
there isn’t enough oxygen present in the blood to meet the energy needs of your muscles
trough normal respiration.
8
NUTRITION
 
So where does nutrition come in?

Building and repairing ‘muscle proteins’ (actin and myosin filaments which form muscle
fibres) requires a variety of amino acids, some of these are obtained via food. When you
exercise, the body needs more amino acids than usual to repair damaged muscle fibres,
Strength training works synergistically with optimal caloric and protein intake to repair and
build muscle protein, resulting in muscle hypertrophy.
It is important to learn basic nutrition since your results can be hindered by poor nutritional
choices.
Protein Carbohydrates
Protein is said to be the most Carbs are important for fuelling your workouts and
important macronutrient for keeping your energy levels high. If you lack energy, you
growing muscle and loosing fat. will not perform to your maximum ability in your weight
Most studies indicated that a li!ing session (therefore less gains).
protein intake of 1.6-2.0 g/kg/day
is sufficient to maximise muscle
protein synthesis and optimise
Fat
strength gains and hypertrophy.
Many people are scared of eating fat. However, fat is
Most studies conclude that the
important in many ways including, maintaining hormone
time of day and amount of meals
levels, performance reasons, taste and feeling satisfied
doesn’t matter as long as you
with your meal.
reach the daily goal!
In terms of total calories, to get an EXACT number, it completely depends on your body,
including: your metabolism, you body fat%, lean mass etc. however, you can use online
calculators or an equation that will give you a general idea which will be close enough.
If you are struggling to lose weight or gain weight, it might be worth researching your body
type as some people are naturally more ‘carb tolerant’, commonly known as having a fast
metabolism. I run through how to calculate pretty accurate calories and how to split the
carbs/proteins/fats percentages depending on body type (and how to find out your body
type) in the Nutrition: Everything you need ebook.
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WARMING UP
 
‘Glute activation’ has been quite an online trend recently and some people take it a little
too seriously.
The underlying meaning of ‘glute activation’ is essentially warming up but targeting your
glutes to aim for better activation of the muscle fibres in that muscle group during
contractions.
Glute activation should not take you long, just long enough that you start to ‘feel’ your
glutes working.
Below are some of my favourite exercises:
Banded Glute Pumps Banded Kickbacks Banded Abduction
Banded Squats into Kickbacks
10
STAYING MOTIVATED
 
Everybody has times where they’d rather stay at home and watch the rest of a season on
Netflix, it’s completely normal for the novelty of the gym to wear off when you aren’t
seeing results as quickly as you’d imagined.
However, this is what separates people who succeed their goals and people who don’t! If
you start getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will
become a never ending cycle.
Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going
to have a day off, let it be because you’ve been working hard and consistently and you
DESERVE a day off.
These are my tips for staying motivated:
1 Listen to your favourite music while working out - the gym will become your escape
and ‘you time’
Understand the importance of exercise (past the superficial basis) - wanting to be

2
healthy is just as important as wanting to look good!
3 Make an effort to give your body the nutrition it needs, how you eat can be just as
important as how you train. It’ll motivate you more knowing you’re doing
everything right. But remember to treat yourself sometimes too, you deserve it.
4 Be a bit narcissistic! - you’re working hard and you deserve to check yourself out!
Look in the mirror at the gym and be proud of your progress, even if its baby steps.
5 Take a friend to the gym with you - there is nothing better than having a girly catch
up while growing a booty
6 PROGRESS PICTURES - i’ve said it before and i’ll say it again ! It is the best feeling
looking back at where you started.
7 Think about how your future self will thank you. The time will pass whether you
work on it or not, your future depends on you in this moment!
8 Don’t give up if you’re not feeling your workout, try to make it to the end. Giving up
once statistically makes you more likely to give up o!en, similar to skipping a class.
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KEYWORDS
 
Throughout this Ebook I will use terms/phrases that you may or may not be familiar with. I’ve
made this key so you know what everything means.
PHRASE MEANING
2 exercises are performed back to back without rest.
SUPERSET
SUPERSET 10 reps of each
Banded Deadlifts Moderate Weight
(a long band is required)
Sit Squats Total reps = 20 (1 set)
You should perform 10 reps 'banded deadli!s’ then straight into 10

reps ‘sit squats’. You shouldn’t rest between the exercises, only when
you have finished the 20 reps.
You should perform as many reps as physically possible. Don’t give up

AMRAP util you physically can’t pick the weight up anymore.
Keep adding weight until you reach the maximum weight you can
PUSH FOR PB physically li!. You will see this in the ‘reps’ column:
PUSH FOR PB As you keep adding weight, you will need to

lower the reps.
SET 1: Warm up set
SET 2: Add weight, 10 reps
SET 3: Add weight, 8 reps Your PB should improve over time, try a
SET 4: Add weight 5 reps
SET 5: Add weight 2 reps higher PB every 1-2 weeks (even if you only
SET 6: Try PB add 1.25 kg)
ASCENDING WEIGHT You should keep adding weight every set but not necessarily attempt
a PB. Just keep adding weight until you reach a fairly heavy weight.
DROP SET A drop set involves a no-rest set starting on a

DROP SET
5 reps (heavy) high weight with low reps and progressively
lower weight, 8 reps
decreasing the weight and increasing the reps.
DOUBLE BARREL
1 X half rep: bottom
Double Barrel 1 rep
1 X full rep
Hip Thrusts 1 X half rep: top
A double barrel hip thrust involves ‘half reps’. For

example '1 X half rep : bottom’ you would start at the
bottom, thrust only half way up, then go back down.
AB CIRCUITS
 
In this guide, I have placed the ab circuits on your rest days however, you are given the
option to add the ab circuits into your schedule to suit you. These exercises should be
completed doing AMRAP.
X3
X3
X3
X3
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OPTIONAL CARDIO
 
Throughout this guide you will be given the option to do cardio based on your goal. Weight
training alone can burn 300-500 calories per session however if you’re looking to burn extra
calories or generally improve your cardiovascular fitness then you could incorporate cardio.
Please be aware the 100 calories is an estimate and intended to show ideas as it can vary
depending on your bodyweight, speed etc..
HIIT - BODYWEIGHT 100 CALS

Add one of these circuits to the beginning or end of your session:
CIRCUIT 1 CIRCUIT 2 CIRCUIT 3
45s Squat Jumps 45s Jumping Jacks 45s High Knees

45s Burpees 45s Box Jumps 45s Burpees
45s Skipping 45s Skipping 45s Skipping
45s Lunge Jumps 45s Squats into kickback 45s Alternating Lunges
45s Rest 45s Rest 45s Rest
REPEAT 3X REPEAT 3X REPEAT 3X
HIIT - MACHINE 100 CALS

Add one of these options to the beginning or end of your session:
OPTION 1 OPTION 2 OPTION 3
Running machine Cross trainer Stairmaster
10mins HIIT sprints 10 mins 10 mins

- 1 min high level
- 1 min on - 1 min fast
- 30s easier
- 1 min off - 45s slow
LISS - MACHINE 100 CALS
Add one of these options to the beginning or end of your session or incorporate all of them
on a separate cardio day:
OPTION 1 OPTION 2 OPTION 3
15 minutes jog 15 minutes cross trainer 15 minutes bike

(running machine)
10 minutes bike 10 minutes stepper
10 minutes stairmaster
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WEEKLY OVERVIEW
 
WEEK 1 WEEK 2 WEEK 3

Day 1 - Legs & Glutes Day 1 - Upper Body Day 1 - Upper Body
Day 2 - Upper Body Day 2 - Legs & Glutes Day 2 - Rest
Day 3 - Rest Day 3 - Rest Day 3 - Legs & Glutes
Day 4 - Legs & Glutes Day 4 - Upper Body Day 4 - Upper Body
Day 5 - Upper Body Day 5 - Legs & Glutes Day 5 - Legs & Glutes
Day 6 - Rest Day 6 - Rest Day 6 - Rest
Day 7 - Legs & Glutes Day 7 - Legs & Glutes Day 7 - Legs & Glutes
WEEK 4 WEEK 5 WEEK 6

Day 1 - Upper Body Day 1 - Upper Body Day 1 - Upper Body
Day 2 - Legs & Glutes Day 2 - Legs & Glutes Day 2 - Rest
Day 3 - Rest Day 3 - Rest Day 3 - Legs & Glutes
Day 4 - Upper Body Day 4 - Upper Body Day 4 - Upper Body
Day 6 - Rest Day 6 - Rest Day 6 - Rest
WEEK 7 WEEK 8
Day 1 - Upper Body Day 1 - Upper Body
Day 2 - Legs & Glutes Day 2 - Legs & Glutes
Day 3 - Rest Day 3 - Rest
Day 5 - Upper Body Day 5 - Upper
Day 6 - Rest Day 6 - Rest

 
WEEK 1
WEEK 1
 
DAY 1
EXERCISE REPS SETS
PUSH FOR PB
SET 1: Warm up set
SET 2: Add weight, 10 reps X6
Deadlifts SET 3: Add weight, 8 reps
SET 5: Add weight 2 reps The 6 sets are explained
SET 6: Try PB
in the ‘reps’ column
PUSH FOR PB
SET 1: Warm up set
X6
Hip Thrusts SET 3: Add weight, 8 reps
SET 5: Add weight 2 reps in the ‘reps’ column
SET 6: Try PB
Sit Squats 12 reps X4

Moderate weight
25 reps (light weight)

10 reps (heavy weight)
Mini Leg Press X4
Total reps = 35 (1 set)
25 reps (light weight)

10 reps (heavy weight)
Hip Abductor X4
10 reps
Cable Pull Through X4
Ascending weight
17
WEEK 1
 
DAY 2
EXERCISE REPS SETS
12 reps
Cable Pull Down Moderate weight X4
Try a heavier weight for the last set
12 reps
Cable Starfish Pull Moderate weight
X4
10 reps
Moderate weight
Cable Pullover
X4
- Focus on squeezing your back

Shoulder Press Moderate weight
X4
Bicep Curl
SUPERSET
10 reps of each
Around The World
Moderate weight X4
Side-Front Raise
AMRAP X3
Tricep Dips
(as many reps as possible)
10 reps
Upright Row Moderate weight X3
18
 
REST
or
Have you completed an ab workout this week?
X3
Bicycles Side To Sides Ball Raises
19
WEEK 1
 
DAY 4
EXERCISE REPS SETS
10 reps abducting
Hip Thrusts 5 reps normal X6

(but keep the band around your knees)
(requires a band)
Moderate weight
8 reps
Split Squats X4
Moderate weight
10 reps
Single Leg Pull X4
• Elevated leg is the ‘resting’ glute
on each leg
Through • Focus on the working glute
DROP SET X4
Cable Hip Pumps 5 reps (heavy) (repeat the drop set 4 times)
(requires a long band)
10 reps sitting back

10 reps sitting forward X4
Hip Abductor
10 reps
Hamstring Curl X4
Moderate weight
20
WEEK 1
 
DAY 5
EXERCISE REPS SETS
10 reps
Landmine Row Moderate weight X4
10 reps
Cable Pullover Moderate weight X4
Assisted Pull Up 10 reps X4
12 reps
Seated Row Moderate weight
X4
10 reps of each
Bicep Curl into Moderate Weight X4
Shoulder Press
SUPERSET AMRAP X3
Upright Row
(as many reps as possible)
Lateral Raises
Overhead Tricep 10 reps

X3
Moderate Weight
Extension
21
 
REST
or
X3
Bicycles Side To Sides Ball Raises
22
WEEK 1
 
DAY 7
EXERCISE REPS SETS
Banded Deadlifts Moderate weight
X5
Sit Squats
SUPERSET 10 reps hip thrust

5 reps frog pump
Hip Thrusts X4
Frog Pumps Total reps = 15 reps (1 set)
10 reps
Mini Leg Press Heavy weight
X4
• It’s okay to push on your knees
(taking weight off your quads)
15 reps
Kettlebell Swings X4
Moderate weight
10 reps
Abductor Machine X5
Ascending weight
12 reps
Cable Hip Pumps Moderate weight X4
Nordic Hamstring Curls 8 reps X3
23
 
WEEK 2
WEEK 2
 
DAY 1
EXERCISE REPS SETS
Pull Down Moderate weight X4
Pull Down
(underhand) Try a heavier weight for the last set
10 reps
Seated Row Ascending weight X5
Bent Over Row 10 reps X5

Moderate weight
Bicep Curl into 12 reps

Moderate weight X4
Shoulder Press
4 turns = 1 rep
Plate Wheel 6 reps X4

Moderate weight
Tricep Pushdown 12 reps X3

Moderate weight
10 reps
Starfish Pull X3
Ascending weight
25
WEEK 2
 
DAY 2
EXERCISE REPS SETS
PUSH FOR PB
X6
Hip Thrusts SET 1: Warm up set
SET 6: Try PB
PUSH FOR PB X6
Deadlifts SET 1: Warm up set
The 6 sets are explained
SET 6: Try PB
SUPERSET
10 reps of each
Goblet Squats Moderate Weight
X4
Kettlebell Swings
10 reps
Cable Duo Hip Pump X4
Heavy Weight
(requires band & ankle strap)
• wrap the ankle strap around the
band to create an attachment
10 reps on each leg

Heavy Weight
Single Leg Pull Through X4
• Elevated leg is the ‘resting’ glute
• Focus on the working glute
Leg Press 8 reps X3

Heavy Weight
SUPERSET
8 reps of each
Nordic Curls X3
Heavy Weight
Kettlebell RDL
26
 
REST
or
X3
Over Steps Heel Touches Ball Crunch
27
WEEK 2
 
DAY 4
EXERCISE REPS SETS
10 reps
Close Grip Pull Down
Ascending weight X5
10 reps
Assisted Pull Up Moderate weight X4
SUPERSET
10 reps X4
Front Raise
Moderate weight
Shoulder Press
Smith Machine Bent 12 reps

Over Row Ascending weight X5
Side Row 10 reps X4

Moderate weight
Arm Circles 30 seconds X3
Tricep Dips 10 reps X3
28
WEEK 2
 
DAY 5
EXERCISE REPS SETS
1 X full rep 1 rep
1 X half rep: top
Double Barrel Hip X5
Moderate weight
Thrusts
6 reps
10 reps
Squats Moderate weight
X4
(try putting the weight up for the last set)
10 reps
Cable Kickbacks X4
Moderate weight
(requires an ankle weight)
on each leg
(use an ankle weight)
10 reps on each leg

B-Stance RDL Moderate weight
X3
20 reps light weight

10 reps heavy weight X4
Mini Leg Press
Abductor 8 reps X4
Heavy weight
20 reps
X3
Kettlebell Swings Moderate weight
29
 
REST
or
X3
Over Steps Heel Touches V Crunch
30
WEEK 2
 
DAY 7
EXERCISE REPS SETS
SUPERSET 5 reps RDL
RDL 5 reps sumo deadlifts X4
(romanian deadlifts)
Sumo Deadlifts Total reps = 10 (1 set)
8 reps
Hip Thrusts X6
Ascending weight
Single Leg Cable Pull 10 reps X4

Through Ascending weight on each leg
Landmine Deadlifts 10 reps

X3
(long band required) Moderate weight
12 steps
Walking Lunges X4
Moderate weight
Calf Raises From Leg 20 reps

X3
Press Light weight

X3
Abductor 10 reps heavy weight
31
 
WEEK 3
WEEK 3
 
DAY 1
EXERCISE REPS SETS
10 reps
Smith Machine Bent Ascending weight X5
Over Row
10 reps
Single Arm Pull Down X4
Moderate weight on each arm
8 reps
Starfish Pull X5
Ascending weight
10 reps
Plate In & Outs Moderate weight X4
SUPERSET
8 reps of each
Side-Front Raises X4
Moderate weight
All Around The World Total reps = 16 reps (1 set)
Seated Rear Lateral 10 reps

Raise Moderate weight X3
Tricep Pushdown 10 reps

Moderate weight X4
33
 
REST
or
X3
Flutter Kicks Ball Crunches Mountain Climbers
34
WEEK 3
 
DAY 3
EXERCISE REPS SETS
PUSH FOR PB
SET 1: Warm up set X6
SET 6: Try PB
PUSH FOR PB X6
SET 3: Add weight, 8 reps The 6 sets are explained
SET 6: Try PB
Single Leg Mini Leg 10 reps

X3
Press Ascending Weight
on each leg
SUPERSET
8 reps of each
Sit Squats Moderate Weight X4
DB Hip Pumps
(requires a long band) Total reps = 16 reps (1 set)
10 reps
Single Leg Pull Through Heavy Weight X4
on each leg
8 reps
Abductor Machine X3
Heavy Weight
Nordic Curls X3
Total reps = 16 reps (1 set)
Back Extension
35
WEEK 3
 
DAY 4
EXERCISE REPS SETS
10 reps on each arm
Single Arm Pull Down
Ascending weight X4
10 reps
Seated Row X4
Ascending weight

Cable Pullover X4
Ascending weight
Tricep Pushdown
10 reps
Bicep Curl Into X4
Moderate weight
Shoulder Press
SUPERSET 10 reps on each

Rear Delt Fly Heavy weight X4
Upright Row
AMRAP X3
Plate Wheel (as many reps as possible)
10 reps on each
SUPERSET Heavy weight
X3
Hammer Curl
Overhand Curl Total reps = 20 (1 set)
36
WEEK 3
 
DAY 5
EXERCISE REPS SETS
X5
Banded Deadlifts
? Moderate Weight
Sit Squats

1 X full rep 1 rep
1 X half rep: top
Double Barrel Hip X5
Moderate weight
Thrusts
6 reps
Cable Pull Through 10 reps

X4
Ascending Weight
SET 1: 20 reps single leg on each leg

SET 2: 10 reps heavy
Mini Leg Press SET 4: DROPSET X4
- 5 reps heavy The 4 sets are explained in the
- reduce weight, 10 reps ‘reps’ column
- reduce weight, 12 reps
10 reps
Abductor Machine X4
Heavy Weight

Kettlebell swings Moderate Weight X4
Back extension
37
 
REST
or
X3
38
WEEK 3
 
DAY 7
EXERCISE REPS SETS
SUPERSET 6 reps deadlifts
Landmine Deadlifts 6 reps squats
X4
Landmine Squats
(requires a long band) Total reps = 12 (1 set)
PUSH FOR PB
X6
SET 1: Warm up set
SET 6: Try PB

Through Ascending weight on each leg
12 steps
Walking Lunges X3
Heavy weight
8 reps
Cable Kickbacks X4
(requires an ankle weight) Ascending weight on each leg
Deep Kettlebell Squats 8 reps X3

Heavy weight
SUPERSET 15 reps calf raise

8 reps nordic curls X3
Calf Raises
Nordic Curls Total reps = 23 reps (1 set)
39
 
WEEK 4
WEEK 4
 
DAY 1
EXERCISE REPS SETS
10 reps
Landmine Row
Ascending weight X5
10 reps
Assisted Pull Up Moderate weight X5
Starfish Pull 10 reps X4

Ascending weight
12 reps of each
SUPERSET
Moderate weight
Lateral Raise X4
Side Row

X4
Arm Circles Moderate weight
Bicep Curl-Press Total reps = 20 (1 set)
8 reps
Cross Row X3
Moderate weight
Overhead Tricep 10 reps

X3
Extension Moderate weight
41
WEEK 4
 
DAY 2
EXERCISE REPS SETS
PUSH FOR PB
X6
Hip Thrusts SET 1: Warm up set
SET 6: Try PB
PUSH FOR PB X6
SET 6: Try PB
10 reps
Heavy Weight
on each leg
10 reps
Heavy Weight
SUPERSET
Sit Squats 8 reps of each X4
Walking Lunges Heavy weight

Mini Leg Press 8 reps heavy weight X3
SUPERSET
8 reps of each X3
Nordic Curls Heavy Weight
Kettlebell RDL
42
 
REST
or
X3
V Sits Bicycles Sit Up Twist
43
WEEK 4
 
DAY 4
EXERCISE REPS SETS
10 reps
Standing Pull Down
Ascending Weight X5
10 reps
Cable Rope Row Ascending Weight X4

Starfish Pull Moderate Weight X4
Cross Row Total reps = 16 (1 set)
10 reps
Arnold Press Moderate Weight X4
SUPERSET
10 reps of each X4
Shoulder Press
Moderate Weight
Upright Row
20 reps (10 each arm)

SUPERSET
10 reps rear delt fly
Single Arm Row X3
Rear Delt Fly Total reps = 30 (1 set)
10 reps X3
Tricep Dips
44
WEEK 4
 
DAY 5
EXERCISE REPS SETS
Banded Deadlifts Moderate weight
X5
Sit Squats Total reps = 20 (1 set)
Hip Thrusts 5 reps frog pump

X5

(requires a long band) Moderate weight X4

(without ankle weight)
Cable Kickbacks 8 reps moderate weight X3

(required an ankle weight) (with ankle weight) (on each leg)
DROP SET
5 reps (heavy) X4
Abductor Machine lower weight, 8 reps
(repeat the drop set 4 times)
12 reps of each
SUPERSET
Kettlebell Swings Moderate weight X4
Back Extension Total reps = 24 (1 set)
45
 
REST
or
X3
46
WEEK 4
 
DAY 7
EXERCISE REPS SETS
10 reps
X6
Sumo Deadlifts
Ascending weight
10 reps
X5
Hip Thrusts Ascending weight

Goblet Squats Moderate weight
X4
Kettlebell Swings Total reps = 20 (1 set)
10 reps
Heavy weight
10 reps
Single Leg Pull Through Ascending weight X4
on each leg
SUPERSET
10 reps banded abduction
Banded Abductor X3
(requires a band)
10 reps standing (each leg)
Standing Abduction

Mini Leg Press
Ascending weight X3
Banded
- It’s okay to push on your knees
Frog Stance
47
 
WEEK 5
WEEK 5
 
DAY 1
EXERCISE REPS SETS
10 reps
Pull Down Machine
Ascending weight X5

Moderate weight
Plate Bent Row X4
Rear Delt Fly Try using a heavier weight for the last set
10 reps X5
Arnold Press
Moderate weight
SUPERSET
10 reps of each
Bicep Curl X4
Moderate weight
Upright Row
4 turns = 1 rep
Moderate weight
10 reps of each
SUPERSET
Ascending weight X3
Cable Row
Tricep Pushdown Total reps = 20 reps (1 set)
Tricep Dips AMRAP X3
49
WEEK 5
 
DAY 2
EXERCISE REPS SETS
PUSH FOR PB
SET 6: Try PB

X5
Sumo Deadlifts Ascending weight
Deadlifts Total reps = 10 reps (1 set)
8 steps
Walking Lunges X4
Heavy weight
on each leg
10 reps
Heavy weight

Landmine Squats X4
Moderate weight
Landmine Deadlifts Total reps = 12 (1 set)
8 reps X3
Lying Plate Abduction Heavy weight on each leg
10 reps
Hamstring Curl X3
Heavy Weight
50
 
REST
or
X3
Bicycles Side To Side Ball Raise
51
WEEK 5
 
DAY 4
EXERCISE REPS SETS
Wide Grip Row Moderate Weight X4

Bent Over Row Total reps = 16 (1 set)
10 reps
Standing Pull Down X5
Ascending weight

Lateral Raise X4
Moderate Weight
Upright Row
Try increasing the weight for the last set
10 reps
Arnold Press Moderate Weight X5
Cable Bicep Curl Moderate Weight

X4
Cable Pullover Total reps = 20 (1 set)
10 reps X5
Starfish Pull Ascending Weight
Cross Row 10 reps

X4
52
WEEK 5
 
DAY 5
EXERCISE REPS SETS
10 reps
Sit Squats X4
Ascending weight
Hip Thrusts
8 reps
with Abduction X4
Ascending weight
(requires a band)
6 reps of each
SUPERSET
Ascending weight
x
Sumo Deadlifts X4
Deadlifts Total reps = 12 reps (1 set)
10 reps
Ascending weight on each leg
SUPERSET
10 reps of each
Banded Abductor
(requires a band) Moderate Weight X4
Hip pumps Total reps = 20 (1 set)
10 reps
Back Extension X3
Moderate weight
Kettlebell Swings 12 reps X3

53
 
REST
or
X3
Bicycles Side To Side Ball Raise
54
WEEK 5
 
DAY 7
EXERCISE REPS SETS
10 reps hip thrust
SUPERSET
5 reps frog pump
Hip Thrusts X5
Frog Pumps Ascending weight
10 reps
Deadlifts Ascending weight X5



Cable Squats 10 reps

X4
(requires a long band) Ascending weight
DROP SET
Abductor Machine
5 reps (heavy)
X4
lower weight, 10 reps (repeat the drop set 4 times)
55
 
WEEK 6
WEEK 6
 
DAY 1
EXERCISE REPS SETS
Pull Down Ascending weight
X4
Pull Down Total reps = 16 reps (1 set)
(underhand)
Rope Pullover Ascending weight X5

Tricep Pushdown Total reps = 20 (1 set)
8 reps
Cross Row X5
Moderate weight
Try increasing the weight for the last set
10 reps
Assisted Pull Up X4
Moderate weight
Bent Over Row Moderate weight X4

Upright Row Total reps = 20 (1 set)
Alternating Side & 10 reps X5

Front Raise Moderate weight
10 reps X4
Rear Delt Fly
Heavy weight
57
 
REST
or
X3
58
WEEK 6
 
DAY 3
EXERCISE REPS SETS
PUSH FOR PB
SET 6: Try PB
PUSH FOR PB
X6
SET 1: Warm up set
SET 6: Try PB
SET 1: single leg, 20 reps on each leg

(light weight)
Mini Leg Press SET 2: both legs, 10 reps frog

stance, 10 reps normal X4
(moderate weight )
SET 3&4: both legs, 10 reps (heavy)
SUPERSET
8 reps of each
Pull Through Heavy weight X4
Cable Squats
8 steps walking lunges

SUPERSET
8 reps (each leg) RDL
Walking Lunges X4
Heavy weight
B Stance RDL
8 reps
Abductor Machine X3
Heavy weight

Nordic Curls Total reps = 16 reps (1 set) X3
Back Extension
59
WEEK 6
 
DAY 4
EXERCISE REPS SETS
10 reps on each
X4
Single Arm Pull Down
Ascending weight
10 reps
Seated Row X4
Ascending weight
10 reps of each
SUPERSET
Ascending weight
Cable Bent Row X4
Total reps = 20 (1 sets)
Tricep Pushdown
Bicep Curl Into 10 reps

X4
Shoulder Press Moderate weight
Rear Delt Fly Heavy weight X4

Upright Row
AMRAP X3
Plate Wheel (as many reps as possible)
10 reps of each
SUPERSET
Moderate weight
Hammer Curl X3
Overhand Curl Total reps = 20 (1 set)
60
WEEK 6
 
DAY 5
EXERCISE REPS SETS
10 reps
X6
Sumo Deadlifts
(requires a long band) Ascending weight
10 reps
X5
Hip Thrusts Ascending weight
Landmine Squats Moderate weight X4

Landmine Deadlifts
10 reps
Heavy weight
10 reps
Single Leg Pull Through Ascending weight X4
on each leg
SUPERSET 10 reps banded abduction

Banded Abductor 10 reps standing (each leg) X3
(requires a band)
Standing Abduction Total reps = 30 (1 set)

Mini Leg Press Frog Ascending weight X3
Mini Leg Press Banded • It’s okay to push on your knees
61
 
REST
or
X3
62
WEEK 6
 
DAY 7
EXERCISE REPS SETS
5 reps deadlifts
SUPERSET
5 reps sumo deadlifts X4
Deadlifts
Heavy Weight
Sumo Deadlifts
PUSH FOR PB
SET 1: Warm up set
X6
SET 6: Try PB

Through Ascending Weight on each leg
10 reps on each leg

Cable Hip Pumps X3
Moderate Weight
12 steps
Walking Lunges X4
Moderate Weight
Calf Raises From Leg 8 reps X3

Press Heavy Weight
Abductor 10 reps heavy weight X3

63
 
WEEK 7
WEEK 7
 
DAY 1
EXERCISE REPS SETS
10 reps
Landmine Row
Ascending weight X6
10 reps X5
Starfish Pull Ascending weight
SUPERSET
10 reps of each
Lateral Raise X4
Moderate weight
Side Row Total reps = 20 (1 set)

Arm Circles Moderate weight X4
Bicep Curl to Press Total reps = 20 (1 set)
4 rotations = 1 rep
Plate Wheel X3
6 reps
Moderate weight
Overhead Tricep 10 reps X3

Extension Moderate weight
65
WEEK 7
 
DAY 2
EXERCISE REPS SETS
PUSH FOR PB
SET 6: Try PB
PUSH FOR PB

SET 6: Try PB

Walking Lunges X4
Heavy weight
Back Extension Total reps = 16 reps (1 set)
10 reps
Cable Duo Hip Pump Heavy weight X4
SUPERSET
Landmine X4
x Squats 5 reps of each
Landmine Deadlifts Heavy weight
Lying Plate Abduction 12 reps X3

Moderate weight on each leg
10 reps
Hamstring Curl X3
Heavy weight
66
 
REST
or
X3
67
WEEK 7
 
DAY 4
EXERCISE REPS SETS
10 reps
Squats Ascending weight
X5

5 reps frog pump
Hip Thrusts X5



8 reps of each
SUPERSET
Ascending weight
Cable Squats X4
Vertical Squats
DROP SET
5 reps (heavy) X4
Abductor Machine lower weight, 8 reps (repeat the drop set 4 times)
68
WEEK 7
 
DAY 5
EXERCISE REPS SETS
10 reps
Standing Pull Down
Ascending Weight X5
10 reps
Cable Rope Row Ascending Weight X4

X5
Starfish Pull Ascending Weight
Cross Row Total reps = 16 reps (1 set)
Alternating Side & 10 reps

Moderate Weight X4
Front Raise
SUPERSET
10 reps of each X4
Shoulder Press
Moderate Weight
Upright Row
20 reps (10 each arm)

SUPERSET
10 reps rear delt fly
Single Arm Row X3
Rear Delt Fly Total reps = 30 (1 set)
10 reps X3
Tricep Extension
69
 
REST
or
X3
70
WEEK 7
 
DAY 7
EXERCISE REPS SETS
1 X full rep 1 rep
Double Barrel Hip 1 X half rep: top X5
Thrusts Moderate weight
6 reps
8 reps
Sumo Deadlifts X5
Moderate Weight
10 steps
Walking Lunges
X4
Heavy Weight
10 reps
Cable Hip Pumps X4
Ascending Weight
10 reps on each leg

Heavy Weight
Abductor 10 reps heavy weight X3

Nordic Curls X3
Back Extension
71
 
WEEK 8
WEEK 8
 
DAY 1
EXERCISE REPS SETS
10 reps
Smith Machine Bent Moderate weight X5
Over Row
10 reps single arm

SUPERSET (on each)
Single Arm Pull Down 10 reps close grip X4

on each arm
Close Grip Pull Down Moderate weight
10 reps
Plate In & Outs Moderate Weight X4
SUPERSET
8 reps of each
Side-Front Raises
Moderate Weight X4
Around The World Total reps = 16 reps (1 set(
Seated Rear Lateral 10 reps
Raise Moderate Weight X3
10 reps
Tricep Pushdown X4
Moderate Weight
73
WEEK 8
 
DAY 2
EXERCISE REPS SETS
PUSH FOR PB
SET 6: Try PB
PUSH FOR PB
SET 1: Warm up set

SET 6: Try PB
10 reps
Split Squats X4
on each leg
Heavy Weight

Cable Pull Through Ascending Weight X4
Cable Duo Hip Pump

Cable Kickbacks Ascending Weight X4
Cable Sidebacks Total reps = 20 reps (1 set)
10 reps
Heavy Weight
Mini Leg Press SET 5: DROP SET X5
5 reps (heavy)
SUPERSET
Nordic Curls 8 reps of each X3
B Stance RDL Total reps = 16 (1 set)
74
 
REST
or
X3
75
WEEK 8
 
DAY 4
EXERCISE REPS SETS
Pull Down Moderate weight X4
Pull Down
(underhand) Try a heavier weight for the last set
10 reps
Seated Row Ascending weight X5
Bent Over Row 10 reps X5

Moderate weight
Bicep Curl to Press Moderate weight X4

Cross Raises
4 turns = 1 rep

Moderate weight
Tricep Pushdown 12 reps X3

Moderate weight
10 reps
X3
Starfish Pull Ascending weight
76
WEEK 8
 
DAY 5
EXERCISE REPS SETS
Banded Deadlifts Heavy weight
X5
Sit Squats
10 reps hip thrust

SUPERSET
5 reps frog pump
Hip Thrusts X4
SET 1: 20 reps single leg on each leg

Mini Leg Press SET 3: 10 reps heavy X4
SET 4: DROPSET
(The 4 sets are explained in
- 5 reps heavy
- reduce weight, 10 reps the ‘reps’ column)
20 reps
Kettlebell Swings X4
Moderate weight
10 reps
Abductor Machine X5
Heavy weight
12 reps
Cable Deadlifts Moderate weight X4
77
 
REST
or
X3
78
WEEK 8
 
DAY 7
EXERCISE REPS SETS
PUSH FOR PB
SET 6: Try PB
PUSH FOR PB X6
SET 6: Try PB
Single Leg Mini Leg 10 reps

X3
Press Ascending Weight on each leg
SUPERSET
8 reps of each
Sit Squats Moderate Weight X4
DB Hip Pumps
10 reps
Single Leg Pull Through Heavy Weight X4
on each leg
8 reps
Abductor Machine X3
Heavy Weight
Nordic Curls X3
Back Extension
79
FINISHED
I’m so proud! Even though this guide is only 8 weeks, you can keep repeating the
guide for as long as you want to keep progressing as muscle growth takes time
REMEMBER TO SEND ME YOUR PROGRESS PICTURES

TK - V2

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HOW I MAXIMISE MY RESULTS

In this guide you will find:

- An 8 week fitness plan containing:

Gluteus Maximus Gluteus Medius Gluteus Minimus

- Powerful hip - Hip abductors and

external rotator give a ‘shelf’

Benefits to strengthening the gluteal muscles:

Why diﬀerent rep ranges are important:

50% slow-twitch muscle fibres

How to apply this information:

Other things to consider:

There are 2 primary mechanisms for hypertrophy:

Active tension - placing tension on a muscle by flexing it as hard as possible

WAYS TO PROGRESSIVELY OVERLOAD

Increase weight Include drop sets

Decrease rest time Include resistance bands

Increase volume (sets and reps) Increase training frequency

Include supersets Train unilaterally (e.g. single leg)

A contractile force is exerted on the muscle during each

MUSCLE FIBER GROWTH

LACTIC ACID BUILD UP

So where does nutrition come in?

Below are some of my favourite exercises:

Banded Glute Pumps Banded Kickbacks Banded Abduction

Banded Squats into Kickbacks

These are my tips for staying motivated:

Understand the importance of exercise (past the superficial basis) - wanting to be

Sit Squats Total reps = 20 (1 set)

You should perform 10 reps 'banded deadli!s’ then straight into 10

You should perform as many reps as physically possible. Don’t give up

PUSH FOR PB As you keep adding weight, you will need to

DROP SET A drop set involves a no-rest set starting on a

A double barrel hip thrust involves ‘half reps’. For

HIIT - BODYWEIGHT 100 CALS

CIRCUIT 1 CIRCUIT 2 CIRCUIT 3

45s Squat Jumps 45s Jumping Jacks 45s High Knees

HIIT - MACHINE 100 CALS

OPTION 1 OPTION 2 OPTION 3

Running machine Cross trainer Stairmaster

10mins HIIT sprints 10 mins 10 mins

LISS - MACHINE 100 CALS

OPTION 1 OPTION 2 OPTION 3

15 minutes jog 15 minutes cross trainer 15 minutes bike

WEEK 1 WEEK 2 WEEK 3

Day 2 - Upper Body Day 2 - Legs & Glutes Day 2 - Rest

Day 3 - Rest Day 3 - Rest Day 3 - Legs & Glutes

Day 6 - Rest Day 6 - Rest Day 6 - Rest

WEEK 4 WEEK 5 WEEK 6

Day 3 - Rest Day 3 - Rest Day 3 - Legs & Glutes

Day 4 - Upper Body Day 4 - Upper Body Day 4 - Upper Body

Day 6 - Rest Day 6 - Rest Day 6 - Rest

Day 2 - Legs & Glutes Day 2 - Legs & Glutes

Day 3 - Rest Day 3 - Rest

Day 4 - Legs & Glutes Day 4 - Legs & Glutes

Day 5 - Upper Body Day 5 - Upper

Day 6 - Rest Day 6 - Rest

Day 7 - Legs & Glutes Day 7 - Legs & Glutes

Sit Squats 12 reps X4

25 reps (light weight)

25 reps (light weight)

Try a heavier weight for the last set

SUPERSET 10 reps of each

Bicycles Side To Sides Ball Raises

Hip Thrusts 5 reps normal X6