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Women's Glute and Upper Body Strength workbook cover

“I want stronger glutes and a stronger upper body.”

8 weeks · 76-page printable PDF

Women's Glute and Upper Body Strength

An 8-Week Gym Workbook for Women, 4 Days a Week, with Session Logs and an Illustrated Exercise Guide

A complete 8-week gym program for women, with a log page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • The program in the app, ready to log
  • 32 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to pick starting weights and when to add load, using a simple 1 to 10 effort scale
  • Week plans, a lift tracker and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Four sessions a week: two lower-body days built around hip thrusts, Romanian deadlifts, split squats and squats, and two upper-body days built around presses, pulldowns, rows and lateral raises. Two four-week waves build in small steps, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

A session page from Women's Glute and Upper Body Strength

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