Open to participants worldwide

Do you ever feel like you're working hard in the gym, but your lower body isn't quite blossoming the way you envision? Have you struggled to find a program that truly understands and respects your body's natural rhythms, especially as a woman? It's easy to get lost in the noise, chasing quick fixes that don't align with long-term, sustainable growth. We've all been there, feeling disconnected from our bodies while trying to achieve our fitness goals.

But what if you could cultivate a truly strong, sculpted physique while also deeply listening to your body's wisdom? What if you could embrace growth, not just in muscle, but in your overall well-being? That's exactly what we're going to do in the Glute Garden. I'm here to guide you, Coach Cici, with a program that's all about intentional, powerful development. We'll celebrate your unique journey and build a foundation of strength and self-awareness.

The Glute Garden Program is designed to help you build strength and muscle trophy, specifically targeting glutes, hamstrings, quads, adductors, and calves. We'll sculpt your core, integrate mat and ball Pilates for those effective at-home workouts and active rest days, and even prioritize a slight, strategic increase in caloric intake for that amazing "baby bulk" effect. This isn't just about lifting weights; it's about tuning into your body, hitting those 10k steps daily, and optimizing your results by listening to the cycles and phases of your body as a woman. It's a holistic approach to building a powerful, resilient, and beautiful physique.

Here's a glimpse into your journey through the Glute Garden:

Week 1: Baseline Tracking & Foundations
We'll start by establishing your baseline. This week focuses on understanding your body's current state by tracking your cycle, caloric intake (aim for 2000 calories), water intake (a gallon a day!), steps (10k daily), sleep (7-9 hours), and macro intake (carbs, fats, and protein - aim for 20g more than your body weight). We'll also take your initial before pictures. Focus on mind-to-muscle connection and slow tempo with lifts. Prioritize glute activation, daily stretching, and hip mobility exercises. Remember to prioritize taking your daily vitamins and your cool-downs after your lifts. You'll also include 30 minutes of cardio and take two rest days, always remembering to listen to your body and take your creatine.

Week 2: Gradual Increase & Pushing Limits
This week, we'll begin a gradual increase! Aim for 2100 calories and up your protein intake by another 10g. We'll focus on increasing weight or reps, pushing to failure with slow tempos during lifts, and maintaining that strong mind-to-muscle connection. Fuel your body with carb-dominant plates pre-workout and protein-focused plates post-workout. Remember to take progress pictures every week!

Week 3: Surplus Increase & Deeper Growth
Now we're moving into a surplus increase! Aim for 2200 calories and increase your protein intake by another 10g. You'll increase the weight while lowering the reps, aiming for 4 sets of 8-10 reps. Cardio and core work remain important components of your routine.

Week 4: Baby Bulk & Full Effect
This is where the baby bulk truly comes into full effect! Continue aiming for 20g more than your body weight in protein. You'll up your cardio by 15 minutes and push to failure with your lifts, targeting 4 sets of 6-8 reps. The importance of carbs and fat macros for glute growth will be a key reminder.

Ready to plant the seeds for your strongest, most vibrant self? Join the Glute Garden Program and let's cultivate a body that feels as good as it looks. It's time to grow!

What’s included

✅ Workout plans with exercise, sets & reps guidance

✅ Specialized weight & rep tracking software

✅ Community feed to interact with other participants and the creator

Bonuses

✅ High Protein Meal Generator

✅ Specialized tracking for weights & reps

✅ Community feed to interact with other participants and the creator

Open to participants worldwide