Every program comes with a full training guide and an Excel tracker — so you can log your weights, watch your personal bests climb, and actually see yourself getting stronger.
8 weeks. 24 sessions. Built to grow your glutes — for real. Four progressive phases take you from foundation to peak with coaching cues, nutrition guidance, and an Excel tracker every step of the way.
Start smart, not hard. These two weeks are about building the foundation — learning how to actually feel your glutes working, establishing movement patterns that will carry through the entire program.
Volume increases to 4 sets on key lifts. Load goes up 5–10% from Phase 1. New exercise variations are introduced to attack the glutes from different angles and prevent adaptation.
The real transformation happens here. Advanced techniques enter the program — pause reps, iso holds, drop sets, and 4–5 second eccentrics. Weights are at their heaviest so far.
Week 7 is the heaviest training week of the program. Week 8 features PR attempts — you'll test your hip thrust, deadlift, and split squat against where you started 8 weeks ago.
8 weeks, 3 days a week. Cable kickbacks, hip thrust machine, glute hyperextensions, abductor work, and Smith machine step-ups — built to grow your glutes from every angle with a progressive overload tracker included.
12 weeks, 4 days a week — built to grow your quads, hamstrings, outer and inner thighs. Includes dumbbell and Smith machine step-ups, drop sets, Nordic curls, and an Excel tracker with weekly weight columns.
16 weeks for mums returning to the gym. Four phases from beginner to intermediate — with standing knee raises, postpartum-safe core work, progressive barbell lifts, and a 16-week Excel tracker to track every session.
12 weeks, 4 days a week — upper/lower split built around squat, deadlift, bench, overhead press and row. Four phases from technique to PR week. Excel tracker included.
16 weeks, 5 days a week — chest, back, legs, shoulders, arms each get a full dedicated day. Drop sets, giant sets, supersets, and a 16-week Excel tracker included.
20 weeks, 6 days a week — strength, power, hypertrophy, and conditioning combined. Power cleans, plyometrics, 1RM testing, sprint work, and a 20-week Excel tracker included.
8 weeks, 5 days a week — no equipment needed. Full-body toning and weight loss program you can do entirely from your living room. Perfect if you're just starting out.
8 weeks, 4 days a week — specialized core program training every dimension: abs, obliques, low back, and rotational power. From planks to dragon flags. Excel tracker included.
Every program is built on proven principles — progressive overload, periodization, and recovery science. Not bro-science trends.
Every purchase includes a full Excel weight tracker — log what you lift each week, auto-track your personal bests, and never guess if you're making progress.
If you put in the work and don't see results in 30 days, we'll refund you. No questions, no hassle.
Purchase once, own it forever. Every program update and bonus content included — your files, your way.
"I've done a lot of glute programs and this is the first one that actually explained *why* each exercise is in there. The phase structure kept me motivated all 8 weeks. My hip thrust went from 95 lbs to 165 lbs."
"I had two kids under three and hadn't been to a gym in four years. The Mommy Makeover held my hand through every phase. By week 16 I was deadlifting 135 lbs. I cried in the gym. Best thing I've ever done for myself."
"Thick Thighs is no joke. I gained almost an inch on my quad measurement in 12 weeks and my squat went up 45 lbs. Four days a week felt like a lot at first but the structure made it easy to stay consistent."
The programs will get you far. But if you want someone in your corner — building your plan around your body, your schedule, and your goals — coaching with Skye is the next step.
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