4-Week Glute Lift & Shape + Abs Workout Program

12 Dumbbell Workouts to Build, Lift & Shape Your Lower Body + Abs

Build strength, shape your lower body and train your abs with this structured 4-week dumbbell workout program.

Train 3 times per week with 12 planned workouts focusing on your glutes, legs and core. Each session includes clear sets, reps and rest times, so you always know exactly what to do.

Designed for home training with dumbbells, the program also includes exercise demonstration videos to help you follow each workout with confidence.

What’s included:

• 4-week structured workout plan
• 3 workouts per week
• 12 workout sessions
• Lower body + abs focus
• Dumbbell-based exercises
• Sets, reps and rest times
• Exercise demonstration videos
• Track Progress 
• Warm-up and progression guidance
• Home-friendly exercise alternatives

Equipment: Dumbbells, a small training space and a mat if preferred.