You can't grow a peach on air. What to eat, the exact 4-week glute split I'd give you, and how to stay patient while your body changes.
A few years ago I had no idea what I was doing. I just knew I wanted to change my body, and I wasn't happy with how I looked.
So I did what everyone on social media seemed to do. Loads of cardio. Copying random workouts. Tracking every calorie and eating as little as possible, because I genuinely believed that was the key.
I lost weight fast. And I felt worse than ever. I was "skinny fat": smaller, but with no shape and no energy. I trained on an empty stomach, slept badly and lived in an all-or-nothing loop: five days of barely eating, then one sweet thing and I'd go completely off the rails.
The craziest part? My glutes didn't grow. At all. No matter how hard I trained.
Everything changed when I learned that I had to eat more to build muscle. Scary at first. But my body got stronger, my shape changed, and my confidence finally followed.
This guide is everything I wish someone had told me back then. No extreme diets, no endless cardio. Just what actually works.
Let's build it. Jas
| 01 | You Can't Grow a Peach on Air |
| 02 | Your 4-Week Glute Split |
| + | Your Progress Log |
| 03 | Patience Makes the Peach |
Exercise is a privilege, not a punishment.
Screenshot the split, use the tracker, and come back to chapter 03 on the days you doubt yourself. Want to learn the exercises first? Check out Build the Peach Part 1.
Protein, calories, carbs, recovery, and why eating enough was the turning point in my own journey: from trying to be smaller to becoming stronger.
For years my only goal was to be as small as possible. People told me I looked good, so I kept eating less. But inside I felt awful, and my glutes just wouldn't grow.
Then I read that you need to eat more to build muscle. Honestly? That scared me. But I tried it. The scale went up a little, then stayed stable, while my body got stronger and my shape changed. That's when I understood: muscle is what gives you shape, and muscle needs food.
The second eye-opener: it's your weekly average that counts, not one day. A pizza with your friends isn't the end of the world. Log it, enjoy it, move on.
Two or more ticks? Your body is asking for more fuel.
To grow glutes you want to eat at maintenance (the amount that keeps your weight stable) or a small surplus of around 150 to 300 kcal on top of that. Not a "dirty bulk". Just enough to build.
| Your goal right now | Calories | Expect |
|---|---|---|
| Grow glutes, gain some muscle | Maintenance + 150-300 kcal | Slow, steady weight gain (about 0.25-0.5 kg per month) |
| Reshape (build + lose some fat) | Around maintenance | Stable weight, changing shape |
| Lose fat, keep your glutes | Small deficit (-300 to -500 kcal) | Keep lifting heavy and protein high |
Quick start: track what you eat normally for 2 weeks while weighing yourself every morning. If your weekly average weight stays the same, that's your maintenance. And please: never 1200 calories while trying to build.
Aim for 1.6 to 2.2 grams of protein per kg of bodyweight per day, spread over 3 to 5 meals (about 25 to 40 g each).
| Bodyweight | 55 kg | 60 kg | 65 kg | 70 kg | 75 kg |
|---|---|---|---|---|---|
| Protein per day | 90-120 g | 95-130 g | 105-145 g | 110-155 g | 120-165 g |
Carbs fuel heavy training. Cutting them means weaker sessions and less growth. Have a carb-rich meal 1 to 3 hours before you train: rice, oats, potatoes, bread, fruit.
Healthy fats support your hormones. Think eggs, avocado, nuts, olive oil, salmon. Roughly a quarter to a third of your calories.
Example for a 60 kg woman, about 2,100 kcal and 130 g protein. Adjust portions to your own numbers.
| Meal | What | Protein |
|---|---|---|
| Breakfast | Overnight oats: oats, skyr, protein powder, berries, peanut butter | 35 g |
| Lunch | Wrap with chicken, hummus, veggies + a piece of fruit | 35 g |
| Pre-workout | Rice cakes with banana and honey | 3 g |
| Dinner | Salmon or tofu, rice, roasted veggies, olive oil | 35 g |
| Evening | Quark or protein pudding with a little chocolate | 22 g |
Your most underrated glute supplement.
At least 1 day between hard glute sessions.
7,000 to 10,000 steps keeps you active without killing recovery.
Every principle for glute growth, in one plan. 4 sessions a week: 3 glute-focused days and 1 upper body day, so your whole body stays balanced and strong.
Thrust + hinge focus. Your heaviest day.
Back, shoulders and arms for that balanced shape.
Single leg + lengthened focus. Deep and controlled.
Glute medius, unilateral thrusts and back extensions.
| Week | Focus | Effort (RIR) |
|---|---|---|
| Week 1 | Learn the exercises, find your weights, log everything | 3 reps left |
| Week 2 | Beat week 1: one more rep or a bit more weight | 2 reps left |
| Week 3 | Add 1 extra set to the first exercise of each glute day | 1-2 reps left |
| Week 4 | Push it: last set of each exercise as hard as you safely can | 0-1 reps left |
5 min walk or bike + 2 light sets of your first exercise.
2-3 min on big lifts, 60-90 sec on isolation.
Start with days A, B and C. Add day D from week 3.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell hip thrust1 sec squeeze at the top | 3 (+1 wk 3) | 6-10 | 2-3 min |
| Romanian deadliftSlow on the way down, feel the stretch | 3 | 8-10 | 2-3 min |
| Seated hamstring curl | 3 | 10-12 | 90 sec |
| Seated hip abductionLean forward | 3 | 15-25 | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldown | 3 | 8-12 | 2 min |
| Seated dumbbell shoulder press | 3 | 8-12 | 2 min |
| Seated cable row | 3 | 10-12 | 90 sec |
| Incline dumbbell press | 2 | 8-12 | 90 sec |
| Lateral raise | 3 | 12-20 | 60 sec |
| Biceps curl + triceps pushdownSuperset | 2 | 12-15 | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squatSlight forward lean, sink deep | 3 (+1 wk 3) | 8-12 / leg | 2 min |
| Leg pressFeet high and wide, go deep | 3 | 10-12 | 2 min |
| Deficit reverse lunge | 2 | 10 / leg | 90 sec |
| Cable kickback | 3 | 12-15 / leg | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| B-stance or single-leg hip thrust | 3 (+1 wk 3) | 10-12 / leg | 90 sec |
| 45° back extensionRound your upper back, feet out | 3 | 12-15 | 90 sec |
| Step-up | 2 | 10 / leg | 90 sec |
| Standing cable hip abduction | 3 | 15-20 / leg | 60 sec |
Write down your best set (weight × reps) for your main lifts every week. Print this page or copy it into your notes. Seeing those numbers go up is the best motivation there is.
| Main lift | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Hip thrust | ||||
| Romanian deadlift | ||||
| Hip abduction | ||||
| Bulgarian split squat | ||||
| Leg press | ||||
| Cable kickback | ||||
| Single-leg hip thrust | ||||
| 45° back extension | ||||
| Lat pulldown |
| Weekly check | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Average bodyweight | ||||
| Avg. protein / day | ||||
| Avg. sleep | ||||
| Sessions done (/4) | ||||
| Energy (1-10) |
After week 4: take one lighter week (half the sets, same weights), then run the plan again starting from your new numbers. Take progress photos on day 1 and at the end of every 4 weeks: same spot, same light, same time of day.
Managing weight gain, body-image changes, comparison and unrealistic social-media expectations, while learning to trust the process and stay consistent.
When you eat more and train harder, your weight will likely rise a little. Part of it is muscle, part is more food, water and glycogen in your muscles. That's not fat, that's fuel. Watch your weekly average, your lifts, and how your jeans fit.
That girl on your feed? Good lighting, perfect angle, years of training, and genetics you don't share. When someone tells me "I want to look like you", I mostly think about how hard the road behind it was. Compare yourself to you, 4 weeks ago.
Some weeks you'll feel amazing, some weeks bloated and flat. A missed session or a big weekend doesn't erase anything. Just get back to your next planned workout. No "starting again on Monday".
Stronger lifts, better mind-muscle connection, more energy.
Your clothes start fitting differently. Leggings sit better.
Visible shape changes in photos. Others start noticing.
The real transformation. This is where consistency pays off.
This guide gives you the foundation. But if you want a plan built around your body, your schedule and your goals, with me in your pocket to adjust it every week, that's what my coaching is for.
A few questions about you and your goals on my website.
Sit tight, bestie! I'll reach out via WhatsApp within 24 hours.
Training, nutrition, weekly check-ins and support in the app.
Personalised training · Your own meal plan · Weekly check-ins · Ongoing support