This program is designed as a three day a week training program. Glutes tend to respond very well to high frequency and volume for a trained athlete. Each training session provides exercises that target the entire glute, developing a nice round, tight and strong glute. Each day has specific exercises, sets and reps, all you must do is follow the plan. Expect to put in some serious work with this program, each day will take anywhere from 1-1.5 hours to complete in the gym, you will walk out feeling confident and proud of the work you just put in.