01Weeks 1-4
Foundation
Learn repeatable setup, tempo, pauses, and effort control across three distinct training days.
- 12 direct glute sets
- Bilateral loading
- Pull Through hinge
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Beginner Glute Specialization
A three-day glute specialization program built around machines, cables, controlled pauses, and submaximal effort so beginners can learn without rushing load.
Secure checkout through Square. PDF emailed within 1 business day. Everfit access and individual coaching are not included.
GoalGlute hypertrophy
LevelBeginner
Schedule3 days per week
Length12 weeks
EquipmentMachines + cables
DeliveryPDF by email
36 progressive workoutsNo sets below 2 RIRPauses and controlled tempoAlternatives included
Technique first. Volume and complexity arrive later
The program begins with bilateral machine and cable work, progresses the hinge and weekly glute volume, then introduces limited unilateral work only after the movement base is established.
02Weeks 5-8
Intensification
Increase productive volume and progress to Cable Romanian Deadlifts without training to failure.
- 15 direct glute sets
- Cable RDL progression
- Kickbacks begin Week 7
03Weeks 9-12
Strength
Use stronger movement skill to handle the highest volume and carefully limited unilateral work.
- 16 direct glute sets
- Single-Leg Press
- Two sets each side
Three sessions. Three clear movement priorities
The public Week 1 HTML preview contains the approved prescriptions, alternatives, tempo, pauses, rest, and RIR for all three Foundation workouts.
01Day 1
Thrust A
Hip thrust + abduction
Machine thrust work followed by controlled lower-body accessories, calves, and trunk training.02Day 2
Hinge + Squat
Pull Through + leg press
A cable hinge and glute-biased press supported by curls, extensions, calves, and trunk training.03Day 3
Thrust B
Glute drive + lower body
A second machine thrust pattern with controlled accessory work and a different weekly emphasis.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Stable equipment makes learning easier
The program uses familiar machine and cable patterns so beginners can focus on position, range, tempo, and the target muscle.
Primary shortened-glute work
Hip Thrust Machine
Control the lowering phase and finish every repetition with the programmed two-second glute squeeze.Foundation hinge pattern
Cable Pull Through
Move through the hips while keeping the cable close and the torso controlled.Stable squat pattern
Glute-Biased Leg Press
Use a controlled bottom pause without relaxing into the machine.Direct glute accessory
Hip Abduction Machine
Hold the contracted position instead of bouncing through repetitions.Everything needed to run the progression
The 46-page PDF contains the full 12-week plan and guidance for training independently. No printed book, Everfit access or individual coaching is included.
- 01A complete 12-week PDF with 36 workouts
- 02Three workouts per week and six exercises per workout
- 03Sets, repetitions, RIR, rest, tempo, and pause instructions
- 04Warm-Up & Mobility guidance
- 05Approved alternatives listed directly beneath each exercise
- 06Phase-gated machine, cable, band, dumbbell, and kettlebell substitutions
- 07A definitions index for training terms
- 08A PDF you can save or print for personal use
For beginners who want structure before intensity
01You can train three nonconsecutive days per week.
02You have access to common lower-body machines and cables.
03You want to learn tempo, pauses, and RIR before pushing hard sets.
04You prefer a glute-focused plan without required barbell work.
Before you commit
Delivery
The $49.99 one-time purchase is the Beginner Glute Specialization PDF only. After successful payment, your guide is emailed within 1 business day to the email address supplied at checkout. There is no instant download, printed book, Everfit access or individual coaching.
Cancellations and refunds
Request cancellation before the PDF has been sent for a refund. After delivery, change-of-mind refunds are ordinarily unavailable. Duplicate charges, wrong deliveries and unresolved delivery problems will be corrected, including a refund if the purchased guide cannot be delivered. Unusual circumstances are considered case by case; mandatory consumer rights still apply.
Need help?
Email mshaner@shanerstrong.com with your Square order details for delivery help, a cancellation or a refund request. Existing purchases retain their original terms.
Can I see a complete workout before deciding?
Yes. The public preview includes all three Week 1 workouts with their exact sets, repetitions, RIR, rest, tempo, execution notes, and approved alternatives.
Does the program require barbells or a Smith machine?
No. Required work stays machine- and cable-based for all 12 weeks.
When does single-leg training begin?
Loaded unilateral work is delayed. Kickbacks begin in Week 7, and Single-Leg Press appears in Week 9. Each Side exercises use exactly two working sets.
Is coaching included?
No. This PDF-only purchase includes neither individual coaching nor Everfit access. Use the worksheets or your own training log.
How do I get the full guide?
The PDF-only guide costs $49.99 once. After a successful Square payment, it is emailed privately within 1 business day to the email address supplied at checkout. You can read the free Week 1 preview before buying.
Ready to start?
Buy the complete 46-page PDF for $49.99 through Square. Your guide is emailed within 1 business day. Everfit access and individual coaching are not included.