12 Week Women’s Legs & Booty Workout Program 1.0 | Strength & Glute Training Plan | Digital Download

12-Week Women’s Legs & Booty Strength Program 1.0

Program delivery: Digital download. The program will be emailed to you upon checkout.

The 12-Week Women’s Legs & Booty Program 1.0 is a complete strength training system designed to build strong, sculpted legs and glutes while supporting balanced upper-body strength and long-term progress.

The program is intentionally structured into two phases with upper- and lower-body training days so you can train hard, progress intelligently, and avoid plateaus. Every phase builds on the last, increasing intensity, volume, or load as your strength improves.

This is not a random collection of workouts. It’s a fully planned training system.

What This Program Focuses On

• Glute and lower-body development
• Progressive overload across a full 12 weeks
• Strength, muscle tone, and athletic movement
• Balanced upper-body training to support posture and performance
• Smart volume and rep progressions for long-term results

How the Program Is Structured

• 12 total weeks of training
• Phase 1 (Weeks 1–6) and Phase 2 (Weeks 7–12)
• Lower-body focused training throughout all 12 weeks
• Upper-body supplemental training included in both phases
• Clearly planned set and rep progressions from start to finish

Phase 1 establishes technique, work capacity, and base strength. Phase 2 increases challenge through adjusted reps, volume, and loading to drive continued progress.

Training Style

• Barbell, dumbbell, and machine-based strength work
• Controlled tempos and intentional rep schemes
• Glute-focused volume paired with compound lifts
• Upper-body work designed to support overall strength and balance
• Built-in warmups and stretching circuits

This program rewards consistency, effort, and progressive loading.

Who This Program Is For

• Women looking to build legs and glutes with structure
• Lifters who want a clear plan instead of guessing in the gym
• Those comfortable with basic strength training movements
• Anyone wanting a longer-term program that actually progresses

Equipment Needed

• Barbell and plates
• Dumbbells
• Cables and/or selectorized machines
• Bands and basic gym equipment

What You’ll Get

• A complete 12-week training program
• Upper- and lower-body workouts organized by phase
• Clearly written sets, reps, and weekly progression
• A program designed to build strength and shape—not just sweat

Bottom Line

If you want a longer-term, well-structured legs and glutes program that includes upper-body support and real progression, this delivers. No fluff. No guesswork. Just consistent training that builds results over time.

Built by PHNM Coaches. All PHNM digital programs and manuals are created by experienced performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille. Their work is grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application. Learn more about Josh and Gray and the PHNM approach.