How i grew my glute 3 Times (I Finally Know What Works)

Summary

Amely describes building her glutes three times: first after learning to lift more systematically, again after losing muscle during a year-long gym closure during the COVID period, and a third time after taking a long break from the gym to focus on other interests. Tracking her workouts and reusing a program that had worked for her helped her rebuild. She later shared it as the Holy Grail Glute Program.

Training and wellness strategies

• Train glutes frequently: She does four glute-focused days per week, preferring regular stimulation over one large weekly session. One of those days includes only one glute exercise.
• Keep sessions focused: She usually does two or three glute exercises per session. Examples include:
  • Cast-glute bridges as a regular first exercise
  • Bulgarian split squats on glute-and-quad days
  • Romanian deadlifts on glute-and-hamstring days
  • Back extensions or cable kickbacks as finishers
• Use moderate loads and higher reps: For muscle growth, she typically works in the 10–15-rep range, using a load she describes as roughly 60–80% of her one-rep max. This approach is based on her personal training experience.
• Eat to support workouts: She emphasizes whole foods and getting protein, fats, and carbohydrates. She prefers not to train on an empty stomach and eats simple carbohydrates beforehand for energy.
• Warm up before lifting: She does dynamic stretching before workouts and prefers a lighter warm-up set of her first exercise to prepare for the working weight. She does not usually do a separate glute-activation routine.
• Track training: She records exercises, sets, reps, and weights in a notebook or on her phone so she can review her progress and see what is working.
• Be patient and consistent: She stresses that visible muscle growth takes time and encourages focusing on progress over months rather than expecting results within a few weeks.
• Listen to what works for you: She sometimes adds hip thrusts to upper-body days because she feels frequent glute training works well for her. She acknowledges that others may respond differently.

She presents these points as personal experience, not a universal prescription.

Presenter and sources

• Amely — Presenter and creator of the Holy Grail Glute Program.
• Jelisa Henry — Fitness creator Amely mentions as an early inspiration.
• Unnamed studies — Briefly referenced regarding rep ranges; no specific studies are identified.