Calisthenics • Minimal Equipment • Maximum Results
Certified Personal Trainer | Evidence-based training

Adam Austera Official: Instagram | Linktree

GLUTE GROWTH PROGRESSION PLAN

Do you want to build round, lifted glutes without going to the gym?

I used my professional expertise and years of experience to create a program that delivers real results without any gym equipment.

It’s designed for anyone who wants the best possible results, no matter their starting point. You can start noticing results in just a few weeks.

This program stands out for 3 simple reasons:

1. It targets all areas of your glutes to create a round, symmetrical shape.

2. You can train at home, on vacation, even in your bedroom, because you don't need any equipement.

3. You can select one of the 3 difficulties based on your level. 

Advanced level - For those with at least several months of training experience. If squats feel easy and you can perform (or nearly perform) a single-leg squat, this level is for you.

Advanced Glute Building Program

Advanced Level - Glute Growth Progression Plan

Do you want to build round, lifted glutes without going to the gym?

I used my professional expertise and years of experience to create a program that delivers real results without any gym equipment.

It’s designed for anyone who wants the best possible results, no matter their starting point. You can start noticing results in just a few weeks.

This program stands out for 3 simple reasons:

1. It targets all areas of your glutes to create a round, symmetrical shape.

2. You can train at home, on vacation, even in your bedroom, because you don't need any equipement.

3. You can select one of the 3 difficulties based on your level. 

Intermediate level -  For those who can comfortably do squats and hip thrusts, but are not yet able to perform a single-leg squat.

Intermediate Glute Building PlanTitle 2: Gluteal M

Intermediate Level - Glute Growth Progression Plan

Do you want to build round, lifted glutes without going to the gym?

I used my professional expertise and years of experience to create a program that delivers real results without any gym equipment.

It’s designed for anyone who wants the best possible results, no matter their starting point. You can start noticing results in just a few weeks.

This program stands out for 3 simple reasons:

1. It targets all areas of your glutes to create a round, symmetrical shape.
2. You can train at home, on vacation, even in your bedroom, because you don't need any equipement.
3. You can select one of the 3 difficulties based on your level.
 
Beginner level - Perfect if you’re just starting out or struggle with basic exercises like squats or hip thrusts.

Beginner Glute Development Plan

Beginner Level - Glute Growth Progression Plan

This calisthenics program is built for intermediate athletes who can already perform multiple pull-ups and dips in a single set and want to take their strength, control, and endurance to the next level.

In just 2–3 months, you’ll notice major progress. Pull ups, dips, and chin ups will get much stronger. Push ups will become easy. Your entire body including legs, core, and shoulders will develop balanced power and definition. 

All you need is a pull-up bar and parallel bars.

INSANE POWER - Calisthenics Program

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Adam Austera

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Adam Austera

Calisthenics • Minimal Equipment • Maximum Results Certified Personal Trainer | Evidence-based training

GLUTE GROWTH PROGRESSION PLAN

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