The Glute Method is a structured, progressive lower-body training program built to develop the glutes through sound resistance-training principles — not trends.
Programmed by Coach Amanda (Grad. Dip. Sports Nutrition, Bachelor of Business, Cert III & IV in Personal Training) and refined across hundreds of women on Team EP, it applies progressive overload, balanced muscle development and adequate recovery to build strength and shape that lasts.
Over six weeks you’ll complete four targeted gym sessions per week, programmed to train the glutes from multiple angles while developing the surrounding musculature for balanced, functional lower-body development:
- Session 1 — Glute focus
- Session 2 — Quadriceps
- Session 3 — Hamstrings
- Session 4 — Glute focus
Every session is delivered through the Estro Coaching App with prescribed sets, reps and progressions, plus built-in progress tracking — so your training load increases systematically across the six weeks, the primary driver of muscle development.
What’s included
- A complete 6-week, 4-session progressive training program
- Full access to the Estro-Physiques App, where your program and tracking live
- Recipe eBooks and evidence-based nutrition education
- Step-by-step instructions on how to calculate your own calories and macros
- Access to our private support community
- Coaching support for exercise substitutions around injuries, restrictions or equipment
The approach
The Glute Method prioritises sustainable, health-first training over quick fixes. Nutrition guidance is grounded in energy balance and macronutrient fundamentals, and the emphasis throughout is on education — so you understand the reasoning behind the method and can maintain your results long after the six weeks are done.
Designed for women training in a gym setting — from beginners wanting a structured plan they can trust, to experienced lifters seeking focused lower-body development.
