Vertue Method Gym (Sculpt)
A 12-week gym programme for building stronger and perkier glutes and upper-body definition without training like bodybuilding is your full-time job.
What You'll Achieve
Build stronger, more developed glutes while improving whole-body strength, muscle definition and movement quality.
Over 12 weeks, you’ll progressively train the major movement patterns with extra emphasis on the glutes, helping you lift more, move better and build a stronger, more athletic physique.
Workout Duration
Train 3 times per week for around 60-65 minutes per session.
Each session is glute-focused but still trains the whole body, so you can build strength and muscle without needing to live in the gym.
The programme progresses across 12 weeks, with each phase building on the last.
How You'll Train
Expect evidence-based hypertrophy and strength training built around progressive overload.
You’ll use movements such as squats, deadlift and hinge variations, lunges, hip thrusts, presses, rows and targeted accessory work.
The programme balances heavier strength work with higher-repetition muscle-building work, so you’re developing both performance and physique rather than chasing one at the expense of the other.
What You'll Need
Sculpt is designed for a commercial or well-equipped gym.
You’ll need access to:
- Dumbbells
- Barbells and weight plates
- A bench
- Cable machines
- Common gym machines for lower- and upper-body training
You do not need specialist equipment or an advanced strength background, but you should be comfortable training independently in a gym.
Vertue Method Gym (Sculpt)
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