The complete system to train, track and transform your glutes with confidence.
Knowledge|Training|Progress|A Stronger You.
What's inside
Knowing an exercise and knowing how to train it are two different things. The books explain the concepts and the technique; the app helps you apply them, workout by workout. Learn the movements, understand your effort, and build a record of the work you actually did.
Learn the system with two practical books. Put it into practice with a structured 36-workout program, exercise-specific Tempo Coach, set logging, and progress history. Three glute-focused sessions per week, with room for recovery and real life.
From plan to practice
You don't need to piece together another routine from saved videos. Follow a clear session, practice your technique, and see what you did last time.
Open your next workout and see your exercises, sets, fixed rep targets, tempo, and effort target. Use Tempo Coach for visual and audio pacing, then record the work you actually completed.
Log your weight, reps, and RIR. After the exercise, check whether your form and tempo held up across your sets.
Don't just move the weight. Feel it working. Learn how attention, breathing, bracing, and simple cues support the training you're already doing — with guidance for all eight core movements.
From the blog
Short, research-backed articles on how the Blueprint works and why. No hype, no secrets, and every claim cited.
The hip thrust produces roughly twice the glute activation of a squat. Activation isn't growth, though — here's what the research actually says.
Eight hours of sitting teaches your glutes to stay quiet. Why the five-minute warm-up isn't the optional part.
Tempo isn't magic growth dust. What it gives you is a standard — and without one, your logbook is fiction.
FAQ
The program is built around three glute-focused sessions per week, with recovery between them. There are 36 workouts. You can take longer than 12 calendar weeks to complete the sequence.
Choose a weight that lets you finish the prescribed reps with good form, the right tempo, and roughly the target number of good reps left. Log your performance and use the guidance to decide whether to keep that weight or adjust it.
RIR means reps in reserve: how many more good reps you think you could have completed. If your target is 2 RIR, finish with about two more reps available while keeping the same form and tempo.
A suitably equipped gym is the clearest fit for the complete program. It uses weights, a bench or stable platform, a cable setup, a hip-abduction machine, and a 45-degree hip-extension station. Check the exercise requirements before buying; don't assume every movement has an app-supported home substitute.
Tempo Coach can guide the timing with visual and audio cues. You control the movement and record the reps you actually completed.
Return to the next workout when you're recovered and ready. You don't need to skip ahead or double up because the calendar moved on.
No. The offer is a one-time $34 payment for lifetime access to the app and both books.
This is a self-guided training and education system. It provides instructions and structure; it does not watch your form or provide individual coaching.
All sales are final due to instant digital access. That said, if something's genuinely wrong on our end — you can't access the material, a link is broken, a payment error — reach out to support@glutegainsblueprint.com within 7 days and we'll sort it out case-by-case.
Before purchasing, email support@glutegainsblueprint.com to confirm the current access options for your device.
Learn the system, follow your next workout, and build a record of the work you put in.
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