Answer five questions. Get a structured glute training plan: exercises, sets, reps, rest, and progression. Free, with no signup.
Every plan the generator produces follows the same evidence-based structure our glute workout guide teaches. Each session covers the four movement patterns that together develop the whole glute complex:
Sets, reps, and rest periods scale with your experience: beginners get moderate loads and higher reps to learn form; advanced lifters get heavier compounds with longer rest. Session length controls exercise count, not quality, a 30-minute session is four movements done well.
This is what a generated plan looks like (intermediate, dumbbells + bench, 3 days, 45 minutes, balanced growth):
Run as A / B / A one week, B / A / B the next. Rest at least one day between sessions.
Your plan works only if it gets harder over time. Use double progression:
Run a generated plan for 6–8 weeks, then generate a fresh one or rotate your emphasis. If progress stalls for three weeks, add a training day or 2–3 weekly sets per movement pattern: our "why aren't my glutes growing" guide walks through the full troubleshooting checklist.
This generator produces a general-purpose training template, not a personalized program. It doesn't know your injury history, movement limitations, or recovery capacity. Learn each exercise's form from our technique guides before loading it heavy, and see a qualified professional if you have pain, a medical condition, or are pregnant or postpartum. This page is educational and is not medical advice.
Yes. Completely free, no account required. You get the full plan: exercises, sets, reps, rest periods, and progression guidance.
No. The generator builds plans for a full gym, dumbbells with a bench, resistance bands, or bodyweight only.
Yes. After generating, copy the share link. It recreates your exact inputs in anyone's browser. Shared plans are not stored on our servers and can't be indexed by search engines.
The generator builds a one-time static workout. The Glute AI app builds a full adaptive program: it progresses your lifts session to session, adapts to your equipment and schedule, and tracks strength, measurements, and nutrition over time.
Yes. A butt workout and a glute workout are the same thing here. The generator programs thrust, hinge, squat/lunge, and abduction movements around your equipment and schedule, with sets, reps, rest periods, and progression guidance included.
Same tool. Choose the bodyweight or resistance-band equipment option and your available days, and it builds a home-friendly booty workout with the same structure: exercise order, sets and reps, rest periods, and double-progression guidance.
Run a plan 6–8 weeks while progressing the loads, then generate a new one or switch emphasis. Constant program-hopping is worse than mild staleness. Progression matters more than novelty.
Glute AI