Glute Focus Advanced Split Women

Titan Forge Glute Focus Split — Women

Progress under the guidance of a Master Trainer ISSA, physiotherapist, and multiple-time world champion. Reach your goals alongside the best in the industry.

Want to build your glutes, shape your legs, shed excess fat, and feel strong and confident in your body? The Titan Forge Glute Focus Split is built to get you there — efficiently, on just three training days a week, using scientifically grounded methods.

This is a program built specifically for women. Two of your three weekly sessions are dedicated to the lower body — a full Quads-Calves day and a full Glutes-Adductors day — with a complete upper-body session to keep you balanced and strong. The structure is deliberately weighted toward the areas most women actually want to develop.

With this program you can:

• Build and shape your glutes and legs

• Build strength and improve posture

• Lose fat (when combined with a caloric deficit)

It's designed for just three sessions a week, making it ideal if you want real, visible results without living in the gym. Perfect around a busy schedule.

This program is built across experience levels:

• Beginner & Intermediate: 1-3 years of training

• Advanced: 3+ years of training

Each level is calibrated across three key parameters:

• Volume — the number of sets and reps

• Intensity — expressed in RIR (reps in reserve)

• Complexity — exercise selection and intensity techniques

Why choose the Titan Forge Glute Focus Split?

• A focus on glute and leg development: Two of three weekly days target the lower body, specifically built to develop your glutes, shape your quads and calves, and improve the lines of your legs.

• A clear, easy-to-follow plan: No more wondering which exercises to do or how to organize your week. You get a clear structure with every exercise laid out — sets, reps, RIR targets, tempo, and rest periods all specified.

• Only three days a week: Designed for a manageable frequency that fits real life while still driving steady progress. Ideal if you're balancing training with work, study, or family.

• Better posture and a stronger core: The program builds stability and strength that carries over into everyday life, helping you move and feel better.

• Flexibility for every level: The program grows with you from Beginner through Advanced, with volume, intensity, and exercise complexity adjusting as you progress.

• Built for the gym: Designed specifically for gym training, giving you the structure to train in a properly equipped environment.

Who is the Titan Forge Glute Focus Split for?

• Women who want to develop their glutes and shape their legs as the primary goal.

• Women who want to reduce body fat by combining structured training with proper nutrition.

• Beginners who want to learn to train correctly, with every exercise clearly explained.

• Busy women who want real results on a realistic three-day-a-week schedule.

• Anyone who wants more energy, better mobility, and greater confidence.

What does the program cover?

A 3-day split with A and B sessions for variation:

• Quads — Calves (A / B)

• Upper (A / B)

• Glutes — Adductors (A / B)