Free 4-week glute-focused starter
Build the base. Train the glutes.
A practical four-week glute training plan from Armando “Coach Nalgas” Fonseca—with three repeatable sessions, home-and-gym options, setup cues, and a simple way to progress.
What is inside
Twelve planned sessions. Zero gimmicks.
Three glute-focused templates repeat across four weeks with measured progression, room to recover, and alternatives for the equipment you have.
Three sessions with a clear job
Practice bridge or thrust, hinge, squat or lunge, and abduction patterns without turning every set into a test.
Home and gym swaps
Use the same training intent with bands, dumbbells, a bench, or common gym equipment.
Progress you can track
Add reps, range, or resistance only when technique and recovery say the current step is repeatable.
Show up. Put in work. Elevate.
Before you begin
Straight answers.
Do I need a gym?
No. The plan includes a home and gym choice for each major movement. Use stable equipment and choose the version you can control.
Will this add me to marketing email?
Only if you separately choose the optional marketing checkbox. It is not required to unlock the guide.
What results are promised?
No specific outcome is promised. This is a general four-week training structure, not medical care or an individualized program. Individual responses vary.