What is Grow Your Glutes with Mariah?

Grow Your Glutes with Mariah is a 12-week gym program designed to build stronger, more powerful glutes through smart programming, heavy lifting and clear progression. Targeted lower-body workouts train every area of your glutes, alongside balanced upper-body strength sessions and optional core workouts, helping you build strength, stability and confidence in the gym.

Workouts range from 45–50 minutes, with expert coaching to support your technique and help you progress week after week. This program helps you train effectively in the gym while progressing week to week.

What is involved in Grow Your Glutes with Mariah?

Grow Your Glutes with Mariah is designed to help you build stronger, more powerful glutes through progressive overload and personalised weight recommendations. It includes 12 weeks of workouts, and each week you'll have a set of goals to work toward, including:

3 x Resistance sessions (5 available)
2 x Cardio sessions (3 available) 
2 x Rest & Rehabilitation (2 available)

Resistance workouts include:

Block 1 & 2

• Glutes & Hamstrings
• Upper Body 1
• Glutes & Quads

• Upper Body 2 - OPTIONAL

• Express Core - OPTIONAL

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Barbell

• Weight plates

• Squat rack

• Smith machine

• Dumbbells

• Kettlebell

• Resistance bands

• Booty band

• Bench

• Incline bench

• Cable machine

• Leg press

• Leg curl

• Leg extension

• Lat pulldown

• Seated row

• Pull-up assist machine

• Landmine

• Hip abduction machine

• GHD or back extension machine

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.

How do the workouts work?

The workouts combine traditional strength sets with targeted supersets. Each session begins with a primary strength exercise, followed by supporting and accessory exercises designed to build strength and target the glutes from different angles.

Traditional sets allow members to lift heavier and focus on progressing their weight over time. Supersets pair complementary exercises back-to-back to increase training volume and challenge the muscles efficiently.