Download on theApp StoreGET IT ONGoogle Play
Programs
Free · No sign-up

Free AI Glute Workout Plan Generator

A glute-focused program built around your schedule and equipment.

Glute growth is already selected as a goal. Answer a few questions about your schedule and equipment, and the AI builds a complete weekly plan with your glutes as the priority.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

Glute growth and muscle building are pre-selected as goals. Add others or change them in the builder.

General fitness guidance, not medical advice.

What a glute-focused plan includes

Glutes grow best from a mix of movements: a hip thrust or glute bridge, a squat or lunge, a hip hinge like a Romanian deadlift, and some lighter work such as abductions or kickbacks. With glute growth selected, the AI adds extra glute work to your program, and training them two to three times a week is enough to grow without leaving you sore every day.

It doesn't skip everything else. Your upper body still gets trained, just with less volume, so the program stays balanced.

At the gym or at home

With a full gym, expect barbell hip thrusts, leg presses, cable kickbacks and hip abduction machines. At home, select dumbbells, bands or loop bands, and the AI chooses from exercises that work with them, like glute bridges, dumbbell Romanian deadlifts, Bulgarian split squats and banded abductions.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekFull gym

3-Day Glute Builder

Grow your glutes with three focused gym sessions a week.

Glute focus~55 min18 exercises
View program
Beginner3 days/weekDumbbells

At-Home Glute Workout (Dumbbells)

Build your glutes at home with a pair of dumbbells and a couch.

Glute focus~40 min15 exercises
View program
Intermediate4 days/weekFull gym

4-Day Hourglass Program (Glutes & Shoulders)

Build glutes, shoulders and back for an hourglass shape.

Upper/lower~55 min21 exercises
View program

Questions

How many days a week should I train glutes?

Two to three sessions a week is the sweet spot for most people. Choose 3–4 training days in the builder to give the AI room to spread glute work across the week.

Can I grow my glutes at home?

Yes. Resistance loop bands and a pair of dumbbells are enough for real progress. Select them on the equipment step and the AI builds the plan around them.

How long until I see results?

With consistent training and enough protein, most people notice a difference in 8–12 weeks. Track your hip thrust and squat numbers in Progress: if they go up, your glutes are growing.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

More free plan generators

AI Workout Plan Generator Home Workout Plan Generator Dumbbell Workout Plan Generator Bodyweight Workout Plan Generator Workout Plan Generator for Women Beginner Workout Plan Generator Workout Split Generator Workout Plan Generator for Over 40