Project Barbie: 8-Week Transformation & Glute Growth
Project Barbie: 8-Week Full Body & Glute Growth is an 8-week muscle-building program designed to develop a strong, balanced physique while placing the main emphasis on lower-body development and glute growth.
The program includes 3 weight-training sessions per week. Two workouts are dedicated to the lower body, with a strong focus on building the glutes, legs, and overall lower-body shape, while one workout targets the upper body to maintain balance, proportion, and full-body development.
Since the primary goal of Project Barbie is to build muscle and grow the glutes, your nutrition should support growth. You should be eating in a calorie surplus, providing your body with enough energy and nutrients to recover from training and progressively build new muscle tissue.
Start by calculating your TDEE (Total Daily Energy Expenditure), which represents approximately how many calories you need each day to maintain your current body weight. Use this as your starting point and gradually increase your calorie intake by approximately 100–150 calories per week, depending on your progress, body weight, training performance, and overall condition. Continue increasing calories until you reach a point where further increases are no longer necessary to support steady muscle growth.
The same workouts are repeated throughout the 8 weeks. Avoid changing exercises or replacing workouts too frequently, as consistency allows you to track your performance accurately and apply progressive overload effectively. Your body needs time to adapt and become stronger at the movements included in the program.
From week to week, aim to increase the weight used in your working sets by approximately 5% compared to the previous week, whenever you can do so while maintaining proper form, technique, and the prescribed rep range. Do not force an increase if it compromises execution. Progressive overload should be gradual and controlled.
Throughout the 8 weeks, focus on progressive overload, proper exercise execution, controlled repetitions, consistent nutrition, and recovery. The goal is not simply to gain body weight, but to create the right conditions for quality muscle growth — especially in the glutes and lower body — while continuing to
Weeks:
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Day 1Week 1FreeLegs & Glutues workout
This is a glute-focused routine designed to build a rounder, fuller, and stronger peach.
1h 00m Gluteus -
Rest DayDay 2Week 1Free
Rest Day
Rest -
Day 3Week 1Back & Biceps for women
It includes 7 exercises in total: 5 for the back and 2 for the biceps.
1h 15m Back & Biceps -
Rest DayDay 4Week 1
Rest Day
Rest -
Day 5Week 1Glutes & Hamstrings
This is a lower-body workout designed to primarily target the glutes and hamstrings.
50m Glutes & Hamstrings -
Rest DayDay 6Week 1
Rest Day
Rest -
Rest DayDay 7Week 1
Rest Day
Rest
-
Day 1Week 2
Legs & Glutues workout
This is a glute-focused routine designed to build a rounder, fuller, and stronger peach.
1h 00m Gluteus -
Rest DayDay 2Week 2
Rest Day
Rest -
Day 3Week 2
Back & Biceps for women
It includes 7 exercises in total: 5 for the back and 2 for the biceps.
1h 15m Back & Biceps -
Rest DayDay 4Week 2
Rest Day
Rest -
Day 5Week 2
Glutes & Hamstrings
This is a lower-body workout designed to primarily target the glutes and hamstrings.
50m Glutes & Hamstrings -
Rest DayDay 6Week 2
Rest Day
Rest -
Rest DayDay 7Week 2
Rest Day
Rest
-
Day 1Week 3
Legs & Glutues workout
This is a glute-focused routine designed to build a rounder, fuller, and stronger peach.
1h 00m Gluteus -
Rest DayDay 2Week 3
Rest Day
Rest -
Day 3Week 3
Back & Biceps for women
It includes 7 exercises in total: 5 for the back and 2 for the biceps.
1h 15m Back & Biceps -
Rest DayDay 4Week 3
Rest Day
Rest -
Day 5Week 3
Glutes & Hamstrings
This is a lower-body workout designed to primarily target the glutes and hamstrings.
50m Glutes & Hamstrings -
Rest DayDay 6Week 3
Rest Day
Rest -
Rest DayDay 7Week 3
Rest Day
Rest
-
Day 1Week 4Legs & Glutes
This is a lower-body workout designed to build strong, sculpted legs and round, defined glutes.
1h 00m Legs & Gluteus -
Rest DayDay 2Week 4
Rest Day
Rest -
Day 3Week 4Back & shoulders for women
Perfect Back & Shoulders is a focused upper-body workout designed to build a stronger and more defined physique. It includes 5 exercises in total.
1h 00m Back & Shoulders -
Rest DayDay 4Week 4
Rest Day
Rest -
Day 5Week 4Glutes Workout
The Glutes Workout is a focused lower-body routine built around 5 glute-targeting exercises and designed to be completed in under 1 hour.
1h 00m Gluteus -
Rest DayDay 6Week 4
Rest Day
Rest -
Rest DayDay 7Week 4
Rest Day
Rest
-
Day 1Week 5
Legs & Glutes
This is a lower-body workout designed to build strong, sculpted legs and round, defined glutes.
1h 00m Legs & Gluteus -
Rest DayDay 2Week 5
Rest Day
Rest -
Day 3Week 5
Back & shoulders for women
Perfect Back & Shoulders is a focused upper-body workout designed to build a stronger and more defined physique. It includes 5 exercises in total.
1h 00m Back & Shoulders -
Rest DayDay 4Week 5
Rest Day
Rest -
Day 5Week 5
Glutes Workout
The Glutes Workout is a focused lower-body routine built around 5 glute-targeting exercises and designed to be completed in under 1 hour.
1h 00m Gluteus -
Rest DayDay 6Week 5
Rest Day
Rest -
Rest DayDay 7Week 5
Rest Day
Rest
-
Day 1Week 6
Legs & Glutes
This is a lower-body workout designed to build strong, sculpted legs and round, defined glutes.
1h 00m Legs & Gluteus -
Rest DayDay 2Week 6
Rest Day
Rest -
Day 3Week 6
Back & shoulders for women
Perfect Back & Shoulders is a focused upper-body workout designed to build a stronger and more defined physique. It includes 5 exercises in total.
1h 00m Back & Shoulders -
Rest DayDay 4Week 6
Rest Day
Rest -
Day 5Week 6
Glutes Workout
The Glutes Workout is a focused lower-body routine built around 5 glute-targeting exercises and designed to be completed in under 1 hour.
1h 00m Gluteus -
Rest DayDay 6Week 6
Rest Day
Rest -
Rest DayDay 7Week 6
Rest Day
Rest
-
Day 1Week 7Legs
The workout includes 5 carefully selected exercises focused on building strength, shape, and muscle definition.
50m Glutes & Hamstrings -
Rest DayDay 2Week 7
Rest Day
Rest -
Day 3Week 7Shoulders & Triceps for women
This shoulder and triceps workout is designed to build strength and improve upper-body definition.
1h 10m Shoulders & Triceps -
Rest DayDay 4Week 7
Rest Day
Rest -
Day 5Week 7Glutes isolation workout
The goal is to build, shape, and strengthen the glutes, creating a fuller, rounder, and more lifted appearance.
1h 00m Gluteus -
Rest DayDay 6Week 7
Rest Day
Rest -
Rest DayDay 7Week 7
Rest Day
Rest
-
Day 1Week 8
Legs
The workout includes 5 carefully selected exercises focused on building strength, shape, and muscle definition.
50m Glutes & Hamstrings -
Rest DayDay 2Week 8
Rest Day
Rest -
Day 3Week 8
Shoulders & Triceps for women
This shoulder and triceps workout is designed to build strength and improve upper-body definition.
1h 10m Shoulders & Triceps -
Rest DayDay 4Week 8
Rest Day
Rest -
Day 5Week 8
Glutes isolation workout
The goal is to build, shape, and strengthen the glutes, creating a fuller, rounder, and more lifted appearance.
1h 00m Gluteus -
Rest DayDay 6Week 8
Rest Day
Rest -
Rest DayDay 7Week 8
Rest Day
Rest
I'm a coach with over 10 years of experience helping people transform their bodies, improve their health, and build habits that actually last. I've guided more than 300 clients through fat loss, body recomposition, and the shift to a healthier lifestyle. I don't believe in one-size-fits-all solutions, restrictive diets, or short-term results - my approach is built on individual programming, ongoing support, and consistency you can maintain alongside work, family, and everything else. I work through online mentorship, 1:1 training, and personalized plans, backed by a results guarantee.
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