The 12-Week Glutes Program

This 12-week workout program will introduce you to types of variations, tempo, and forms of the BEST booty exercises. Whether you’re a beginner or need a change in routine, my booty building program is built to help you reach your goals.

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Course curriculum

1. Welcome to Glutes By John.
  FREE PREVIEW
2. What You'll Need
  FREE PREVIEW
1. Warmup 1: Lateral Walks 2x20 per leg
  FREE PREVIEW
2. Warmup 2: Banded Kick 3x25 per leg
  FREE PREVIEW
3. Squats 3x20
4. Walking Lunges 3x15 per leg (No Sound)
5. Bulgarian 3x15 per leg
  FREE PREVIEW
6. Dumbell Sumos 3x20
  FREE PREVIEW
7. Banded Hip Thrust
  FREE PREVIEW
8. Seated Banded Abduction
  FREE PREVIEW
9. Dumbell Goblets
  FREE PREVIEW
1. Overhead Press 3x12
2. Pushups or Kneeling Pushups 3x12
3. Tricep Dips 3x12
4. Bicep Curls 3x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Dumbell RDL 3x15
5. Frog Pumps 3x20
6. Box Steps 3x15 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 3x15
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 3x10
4. Overhead Single Arm Extension 3x12 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 3x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Squats 3x20
5. Dumbell RDL 3x20
6. DB Sumos 3x20
7. Donkey Kicks 3x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 3x20
4. Walking Lunges 3x15 per leg (No Sound)
5. Bulgarian 3x15 per leg
6. Dumbell Sumos 3x20
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 3x12
2. Pushups or Kneeling Pushups 3x12
3. Tricep Dips 3x12
4. Bicep Curls 3x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Dumbell RDL 3x15
5. Frog Pumps 3x20
6. Box Steps 3x15 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 3x15
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 3x10
4. Overhead Single Arm Extension 3x12 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 3x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Squats 3x20
5. Dumbell RDL 3x20
6. DB Sumos 3x20
7. Donkey Kicks 3x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 3x20
4. Walking Lunges 3x15 per leg (No Sound)
5. Bulgarian 3x15 per leg
6. Bulgarian 3x15 per leg
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 3x12
2. Pushups or Kneeling Pushups 3x12
3. Tricep Dips 3x12
4. Bicep Curls 3x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Dumbell RDL 3x15
5. Frog Pumps 3x20
6. Box Steps 3x15 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 3x15
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 3x10
4. Overhead Single Arm Extension 3x12 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 3x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Squats 3x20
5. Dumbell RDL 3x20
6. DB Sumos 3x20
7. Donkey Kicks 3x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 3x20
4. Walking Lunges 3x15 per leg (No Sound)
5. Bulgarian 3x15 per leg
6. Dumbell Sumos 3x20
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 3x12
2. Pushups or Kneeling Pushups 3x12
3. Tricep Dips 3x12
4. Bicep Curls 3x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Dumbell RDL 3x15
5. Frog Pumps 3x20
6. Box Steps 3x15 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 3x15
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 3x10
4. Overhead Single Arm Extension 3x12 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 3x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 3x20
4. Squats 3x20
5. Dumbell RDL 3x20
6. DB Sumos 3x20
7. Donkey Kicks 3x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Dumbell Sumos 5x20
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Banded Hip Thrust
7. Dumbell Sumos 5x20
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Banded Hip Thrust
7. Dumbell Sumos 5x20
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Dumbell Sumos 5x20
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x15 per leg
6. Dumbell Sumos 5x20
7. Banded Hip Thrust
8. Seated Banded Abduction 5x20
9. Dumbell Goblets 5x15
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press 5x10
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x15
5. Frog Pumps 5x15
6. Box Steps 5x12 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound) 5x12
8. Dumbell Goblets Squat 5x15
9. Donkey Kicks 5x15 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x12 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 5x10
8. Bicep Curls 5x10
9. Tricep Dips 5x10
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 5x12 per leg (No Sound)
10. Bulgarian 5x10 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Dumbell Sumos 5x20
7. Banded Hip Thrust
8. Seated Banded Abduction
9. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Squats 5x15
4. Walking Lunges 5x15 per leg (No Sound)
5. Bulgarian 5x12 per leg
6. Dumbell Sumos 5x20
7. Banded Hip Thrust
8. Banded Hip Thrust
9. Seated Banded Abduction
10. Dumbell Goblets
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg
1. Overhead Press 5x10
2. Pushups or Kneeling Pushups 5x10
3. Tricep Dips 5x10
4. Bicep Curls 5x12
5. Dumbell Rows
6. Devil's Press
1. Today is a Rest Day
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Dumbell RDL 5x10
5. Frog Pumps 5x15
6. Box Steps 5x10 per leg (No Sound)
7. Single Leg Hip Thrust (No Sound)
8. Dumbell Goblets Squat 5x12
9. Donkey Kicks 3x20 per leg
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Devil's Press 5x10
4. Overhead Single Arm Extension 5x10 (No Sound)
5. Plank to Pushups
6. Dumbell Rows 5x12
7. Pushups or Kneeling Pushups 3x12
8. Bicep Curls 3x12
9. Tricep Dips 3x12
1. Warmup 1: Lateral Walks 2x20 per leg
2. Warmup 2: Banded Kick 3x25 per leg
3. Banded Hip Thrust 5x15
4. Squats 5x15
5. Dumbell RDL 5x15
6. DB Sumos 5x15
7. Donkey Kicks 5x20 per leg
8. Single Leg Hip Thrust (No Sound)
9. Walking Lunges 3x15 per leg (No Sound)
10. Bulgarian 3x15 per leg

About this course

$9.99
543 lessons
4 hours of video content

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Welcome

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