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Intermediate • Strength • 4-Week Program

Strong Glutes Gym Challenge

Kelsey’s Strong Glutes Gym Challenge is a powerful way to target and strengthen your glutes in just four weeks. This program focuses on key lifts that target your lower body, focusing on consistency and weight progression to build your strength and muscle over a short period of time.

Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

4-week program
3-4 weekly workouts
40-50 minute workouts
Designed for the gym
Focus on glute strength

Program Overview

Kelsey’s Strong Glutes Gym Challenge is for anyone with an intermediate level of fitness who wants a short, targeted gym program to develop strength in their glutes and lower body.

Each week, you have three 40-50 minute workouts each week, plus a 30-minute Glutes & Abs session. Each workout includes an activation, strength set, superset and burnout.

Your four weekly workouts include:

Glutes & Hamstrings
Glutes & Quads
Upper Body
Glutes & Abs

The Upper Body session is optional for the whole program and follows the same structure as the lower body workouts. You’ll be working on similar exercises each week with a variety of gym equipment, meaning this challenge is designed for you to make progress by logging and increasing your weights.

Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day.

Equipment