8-Week Glute Growth Program

By IFBB Bikini Pro Jessica McLaughlin

This program is built for intermediate lifters who already have a few years of gym experience and are ready to take their lower body training to the next level. Designed with bikini competitors in mind, the focus is on progressive overload, optimal glute-biased exercise selection, and a balance of strength, hypertrophy, and volume work.

📌 What’s Inside:

• 8 weeks of structured training (3 lower body days per week: Power & Strength, Glute-Ham Tie-Ins, Hypertrophy & Volume)

• Session length: 60–75 minutes with no more than 5 movements per day (quality > quantity)

• Notes on how to progress weekly so you keep building without burning out

• Printable training sheets + progress check-ins to track your lifts and annotate for yourself

⚠️ This is not a custom program. It’s the exact training style I’ve used personally to grow my glutes and refine my lower body development over the years. Participating in this program allows you to accept full responsibility for your actions. This program and information provided are Jessica McLaughlin's property and should not be sold, copied, or redistributed without consent.