{"title":"Home page","description":null,"products":[{"product_id":"womens-glute-body-recomp-program","title":"Women's Glute \u0026 Body Recomp Program","description":"\u003cp\u003e\u003cstrong\u003eI spent two years doing everything wrong.\u003c\/strong\u003e I was in the gym five days a week, grinding through cardio, eating as little as I could, and my glutes stayed flat. I was exhausted, frustrated, and honestly starting to think I just wasn't built for this. Then I stopped trying to shrink and started trying to build—and everything changed. In 12 weeks, I had more shape, more definition, and more confidence than two years of cardio ever gave me. This is the exact system that worked for me, and it's designed for women who are tired of working hard and seeing nothing.\u003c\/p\u003e\n\n\u003ch2\u003eWhat You're Getting\u003c\/h2\u003e\n\n\u003cp\u003eThis is a complete 5-module training program that walks you through everything I learned the hard way—so you don't have to waste years figuring it out yourself.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eModule 1: Understanding Your Glutes\u003c\/strong\u003e\u003cbr\u003e\nLearn the anatomy of your three gluteal muscles (maximus, medius, minimus), why they matter for movement, strength, and aesthetics, and how to identify if yours are weak or underactive. You'll set your baseline and goals so you know exactly what you're working toward.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eModule 2: Activating Your Glutes\u003c\/strong\u003e\u003cbr\u003e\nBuild the mind-muscle connection with targeted warmup drills and beginner-friendly activation exercises. You'll learn how to actually \u003cem\u003efeel\u003c\/em\u003e your glutes working instead of letting your quads take over every movement.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eModule 3: Building Strength and Shape\u003c\/strong\u003e\u003cbr\u003e\nThe core of the program—compound lifts (squats, deadlifts, lunges, Bulgarian split squats) and isolation exercises (bridges, hip thrusts, donkey kicks) organized into a progressive overload structure. You'll start with bodyweight movements in weeks 1-2, add resistance bands in weeks 3-4, and progress to dumbbells and weights in weeks 5-6 and beyond.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eModule 4: Shaping with Cardio and Flexibility\u003c\/strong\u003e\u003cbr\u003e\nGlute-focused cardio strategies (incline walking, cycling, plyometrics, lateral movements) that build your glutes instead of just burning calories, plus stretching and mobility work to support your training.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eModule 5: Maintaining Your Results\u003c\/strong\u003e\u003cbr\u003e\nLong-term habits, nutrition prioritization, and lifestyle strategies to keep your progress after the program ends. This is how you make the results stick.\u003c\/p\u003e\n\n\u003ch2\u003eHow the Program Works\u003c\/h2\u003e\n\n\u003cp\u003eThis is built around a \u003cstrong\u003e3-day strength + 2-day cardio split\u003c\/strong\u003e with rest and active recovery days built in. Here's what your week looks like:\u003c\/p\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e3 glute-focused strength sessions per week\u003c\/strong\u003e — 30 to 45 minutes each, focusing on compound lifts and isolation exercises with progressive overload\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e2 cardio days\u003c\/strong\u003e — glute-engaging cardio like incline walking, cycling, or plyometric drills that work your glutes while improving conditioning\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRest and active recovery days\u003c\/strong\u003e — light yoga, walking, or full rest to let your muscles actually grow\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eYou'll track your reps, weights, and progress photos weekly so you can see exactly what's working. The program teaches you how to progressively add resistance—starting with bodyweight and scaling up as you get stronger—so you're always challenging your muscles enough to grow.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eBeginner-friendly progressions:\u003c\/strong\u003e Start at 2–3 sessions per week if you're new, and scale up as your body adapts. Every exercise includes form cues so you're activating the right muscles from day one.\u003c\/p\u003e\n\n\u003ch2\u003eWhat's Inside (Every Single Thing You Get)\u003c\/h2\u003e\n\n\u003cul\u003e\n\u003cli\u003e5 complete training modules with step-by-step explanations of every exercise and concept\u003c\/li\u003e\n\u003cli\u003e3-day strength training split with compound lifts (squats, deadlifts, lunges, Bulgarian split squats) and isolation work (hip thrusts, bridges, donkey kicks)\u003c\/li\u003e\n\u003cli\u003e2-day glute-focused cardio programming (incline walking, cycling, plyometrics, lateral movement drills)\u003c\/li\u003e\n\u003cli\u003eProgressive overload system: weeks 1-2 bodyweight → weeks 3-4 resistance bands → weeks 5-6+ dumbbells and weights\u003c\/li\u003e\n\u003cli\u003eGlute activation warmup drills to build mind-muscle connection before every workout\u003c\/li\u003e\n\u003cli\u003eNutrition guidance: whole foods approach, protein targets (1.6–2.2 grams per kilogram of bodyweight per day), how to distribute protein across meals, no calorie counting required\u003c\/li\u003e\n\u003cli\u003eFood category lists for animal protein sources (chicken, turkey, lean beef, eggs, Greek yogurt, cottage cheese, fish) and plant sources (lentils, chickpeas, tofu, tempeh, quinoa, edamame)\u003c\/li\u003e\n\u003cli\u003eWeekly tracking system for reps, weights, and progress photos to measure your results objectively\u003c\/li\u003e\n\u003cli\u003eRest and recovery protocols including active recovery options (light yoga, walking)\u003c\/li\u003e\n\u003cli\u003eHow to assess weak or underactive glutes before you start training\u003c\/li\u003e\n\u003cli\u003eForm and technique breakdowns for every major lift so you're engaging glutes, not compensating with quads or lower back\u003c\/li\u003e\n\u003cli\u003eLong-term maintenance strategies so your results don't disappear after 12 weeks\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eWho This Is For\u003c\/h2\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou've been doing cardio and \"eating clean\" but your glutes are still flat\u003c\/strong\u003e and you're frustrated because you're working hard with nothing to show for it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou're tired of guessing\u003c\/strong\u003e whether you're doing the right exercises, eating enough protein, or actually making progress week to week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou want a real system\u003c\/strong\u003e—not just \"do squats and eat more,\" but a step-by-step plan that tells you exactly what to do, how to progress, and how to track results\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou're a beginner or intermediate lifter\u003c\/strong\u003e who's ready to train with intention and build muscle, even if you've never done a proper strength program before\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eWho This Isn't For\u003c\/h2\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou're looking for a quick-fix transformation in 2 weeks.\u003c\/strong\u003e This program is built for real muscle growth, and that takes consistent effort over weeks and months—not days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou want pre-made meal plans with exact calorie counts.\u003c\/strong\u003e This program teaches you how to eat for glute growth (whole foods, adequate protein, no obsessive tracking), but it doesn't include a day-by-day meal plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYou need video demonstrations.\u003c\/strong\u003e This is a text-based course with detailed written form cues and exercise descriptions, not a video library.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eFAQ\u003c\/h2\u003e\n\n\u003cp\u003e\u003cstrong\u003eDo I need an expensive gym membership or a ton of equipment?\u003c\/strong\u003e\u003cbr\u003e\nNo. You'll need access to basic equipment as you progress (dumbbells, resistance bands, a barbell for hip thrusts and squats), but the program starts with bodyweight and scales up. Most exercises can be done at a standard gym or even at home if you have a basic setup.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow do I know if I'm actually making progress or just wasting time?\u003c\/strong\u003e\u003cbr\u003e\nYou'll track three things weekly: the weights and reps you're lifting (objective strength progress), how your glutes feel during exercises (activation and mind-muscle connection), and progress photos (visual changes). The program teaches you exactly what to look for so you're not guessing if it's working.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eI've never tracked protein before—is this going to be complicated?\u003c\/strong\u003e\u003cbr\u003e\nNo calorie counting required. You'll aim for 1.6 to 2.2 grams of protein per kilogram of your bodyweight per day, spread across your meals. The program gives you whole food protein sources and teaches you how to eyeball portions—you can use a tracking app like MyFitnessPal if you want, but it's not mandatory.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat if I'm a complete beginner and have never done squats or deadlifts before?\u003c\/strong\u003e\u003cbr\u003e\nThe program is designed for beginners. You'll start with bodyweight movements and activation drills in weeks 1-2 to build the movement patterns and mind-muscle connection before adding any weight. Every exercise includes form breakdowns so you know exactly what you should be feeling.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow long are the workouts? I don't have two hours a day.\u003c\/strong\u003e\u003cbr\u003e\nEach strength session is 30 to 45 minutes, and cardio sessions are similarly short. This isn't about spending all day in the gym—it's about training smart with progressive overload and proper recovery so your muscles actually grow.\u003c\/p\u003e\n\n\u003ch2\u003eWhat You Get When You Order\u003c\/h2\u003e\n\n\u003cp\u003e✅ \u003cstrong\u003eInstant digital download\u003c\/strong\u003e — Access the full program immediately after purchase\u003cbr\u003e\n✅ \u003cstrong\u003ePDF format\u003c\/strong\u003e — Read on any device, print it out, keep it forever\u003cbr\u003e\n✅ \u003cstrong\u003eLifetime access\u003c\/strong\u003e — No expiration, no subscriptions, it's yours to use as many times as you want\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eThis is the system I used to grow my glutes and recomp my body in 12 weeks.\u003c\/strong\u003e No fluff, no filler, no \"just eat clean and do squats.\" Everything that actually worked—the training, the nutrition, the recovery, the tracking—laid out so you can follow it step by step. If you're ready to stop spinning your wheels and start building real results, this is it.\u003c\/p\u003e","brand":"SculptedByRia","offers":[{"title":"Default Title","offer_id":50930101977321,"sku":null,"price":37.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0805\/8758\/7817\/files\/cover_final.png?v=1776995894"}],"url":"https:\/\/sculptedbyria.myshopify.com\/collections\/frontpage.oembed","provider":"SculptedByRia","version":"1.0","type":"link"}