the glute lab jounal

Glute Lab Journal

Your Complete Guide to Building Strong, Sculpted Glutes – With Purpose & Progress

This Glute Lab Journal isn’t just a workout tracker — it’s your personal glute-building blueprint. Designed to guide you from beginner to advanced, this journal brings together science-backed workouts, nutrition essentials, and mindset tools to help you stay focused and fuel your journey all summer long.

Inside, you’ll find:

💪 Workout Programming & Tracking

• Weekly glute-focused training plans (shortened, lengthened, unilateral, isolation)
• Daily workout logs with space for sets, reps, rest, and notes
• Mind-muscle connection tips to maximize glute activation
• Space to record “how it felt” and progress with weights

🍑 Exercise Breakdown Library

• Detailed instructions and glute-specific tips for every major movement:
  • Hip thrusts, RDLs, step-ups, glute bridges, Bulgarian split squats, kickbacks, abductions, hyperextensions & more
• Equipment variations for gym workouts (cables, dumbbells, barbells, bands)
• Activation and warm-up essentials for effective sessions

🥗 Fuel to Build – Glute Growth Nutrition

• How to calculate your macros for muscle gain
• Summer grocery list full of glute-friendly foods
• Pre- & post-workout meal ideas
• 3 bonus easy recipes to support growth

🧘‍♀️ Recovery & Progress Tools

• Why rest matters: recovery techniques (foam rolling, hydration, sleep)
• Printable glute & body measurement tracker
• Printable weekly workout tracker
• Tips on taking great progress photos
• Reflection prompts and mindset check-ins

💥 Bonus: Motivation & Goal Setting

• Define your goal page to lock in your “why”
• Mindset shifts to stay consistent
• “Where to next?” — build your next phase of training

✨ Whether you're training for shape, strength, or confidence, this journal will keep you accountable, focused, and growing — one workout at a time. Your glute journey starts now.