Glute and Shape — Excel Workout Program

Prioritize glute and leg development with Glute and Shape by Iron Table Fit. This program combines focused lower-body training with balanced upper-body work for lifters who want to build stronger glutes and legs within a structured routine.

Choose your track

• Novice: 8 weeks, 3 days per week. Sessions last approximately 45–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 4 days per week. Follow a glutes/upper/quads and glutes/hamstrings and glutes split. Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

Main lifts include the barbell hip thrust, back squat, and Romanian deadlift. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.