60 days · 3 to 6, your call
Peach Project: Glutes in 60 Days
Glutes grow from three things: heavy hip thrusts, squats and lunges done well, and enough food. They don't grow from 200 band kickbacks. This protocol puts lower body two to three times a week as the priority, keeps upper body only to stay balanced and adds load week by week until the mirror notices.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You want bigger, firmer glutes and legs in two months.
- You already train lower body but see no result because load and progression are missing.
- You train at home with bands and dumbbells or at the gym. Both work.
Who it is not for
- You want to lose a lot of weight first. Glutes grow on a surplus; if the goal is fat loss, see 30-Day Fat Loss.
- You don't like training legs. This is legs two or three times a week.
- You have a knee or hip injury without clearance. Get assessed first.
How it works
You answer. The engine builds.
- Length 60 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
One day for glutes and hamstrings, one for quads and calves, and a second glute day when you pick four days or more. Upper body comes in once or twice just to maintain. Compounds for 6 to 10 reps, two plan blocks, recovery every four weeks and a light surplus.
- Lower body 2 to 3 times a week
- Hip thrust, squat and lunge as the base
- Week-by-week load progression
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 60 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 27 years old, 62 kg, intermediate, gym, 60 min per session.
- Dumbbell hip thrust 4 sets × 6-10 · rest 90s
- Dumbbell Romanian deadlift 4 sets × 6-10 · rest 90s
- 45-degree leg press 4 sets × 6-10 · rest 90s
- Lying leg curl 3 sets × 10-15 · rest 75s
- Quadruped cable hip extension 2 sets × 10-15 · rest 75s Do both sides.
Abs and core
- Hollow body hold 2 × 30-45s
- Reverse crunch 2 × 12-16
Cardio
10 min of Rowing machine or Outdoor walking at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
How many times a week do I train legs?
Two or three, depending on the days you pick. One day biased to glutes and hamstrings, another to quads and calves. Upper body comes in once or twice just to maintain.
Do I need a gym?
No. With bands, dumbbells and a couch you can do hip thrusts, Bulgarian split squats and loaded lunges. Progression is easier at the gym, but home works.
Will my legs get bulky?
You'll gain muscle in glutes, hamstrings and quads. The surplus is light, about 12% above expenditure, so the gain is muscle, not fat.
How soon does it show?
Strength goes up in the first weeks; size shows from week four or five. Sixty days is the minimum for the before-and-after photo to make sense.
Is there cardio?
Light, once or twice a week. Too much cardio competes with leg recovery.
Does it work for men?
Yes. Strong glutes and legs are for everyone; the meal plan and loads adjust to your body.
Peach Project: Glutes in 60 Days
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.