8-Week Glutes, Core & Conditioning Plan cover

Printable workout plan

8 Week Glutes Core Conditioning Plan PDF for Lower-Body Training

Download an 8 week glutes core conditioning plan PDF built around lower-body strength, trunk work, short finishers, and a printable deload-ready structure you can carry into the gym.

Find an 8 week glutes core conditioning plan PDF with a lower-body focus, conditioning work, and a clear deload week.

8 weeks32 workouts42 pagesGym or DB swaps

Download Glutes, Core & Conditioning PDF Get Sundee Fundee on the App Store

Sample week

What the week feels like.

Day	Focus	Workout
Day 1	Glute strength	Start the week with hip-dominant lower-body work, glute accessories, and simple note fields for load tracking.
Day 2	Core and carries	Use trunk stability work, unilateral accessories, and loaded carries to support the lower-body emphasis.
Day 4	Conditioning finisher	Wrap the week with lower-body volume, short conditioning intervals, and readiness notes before the next wave.

Best fit

Who this plan fits

Lifters who want lower-body training with glute emphasis but still want core and conditioning in the same block.
Athletes who like a printable plan with a built-in deload week and enough training variety to stay engaged.
People training in a gym who can also swap to dumbbells when equipment is limited.

Use caution

Who should skip it

Anyone looking for a pure barbell strength peak with very little conditioning work.
Lifters whose current symptoms make lower-body volume or conditioning finishers hard to recover from.

FAQ

Common questions before you print.

Is this plan mostly glute work or full-body training?

It is still a full training block, but the lower-body emphasis, glute accessories, and conditioning choices clearly bias the plan toward glutes and trunk work.

Does the plan include a deload?

Yes. The printable block includes a deliberate deload week so the lower-body volume and finishers do not just accumulate endlessly.

Can I use dumbbell swaps if my gym is busy?

Yes. The plan was built with gym or dumbbell swaps in mind, so you can keep the lower-body intent even when equipment access changes.

Who usually gets the most from this plan?

Lifters who want stronger lower-body sessions, visible glute emphasis, and some conditioning without giving up a structured strength block.

Keep planning from here.

Deload week planner

See how to think about the lighter week built into this printable block.

Cycle-aware training

Layer in recovery and cycle context when you later move from paper to the app.

All printable workout plans

Compare this lower-body block with the rest of the printable training library.

Next step

Print the base block, then add app guidance when you want more context.

The PDF gives you a fixed printable plan. Sundee Fundee is where recovery, cycle context, pain flags, and substitutions can shape the next workout after you log it.

Browse all printable plans Get Sundee Fundee on the App Store

8 Week Glutes Core Conditioning Plan PDF for Lower-Body Training

Download an 8 week glutes core conditioning plan PDF built around lower-body strength, trunk work, short finishers, and a printable deload-ready structure you can carry into the gym.

Find an 8 week glutes core conditioning plan PDF with a lower-body focus, conditioning work, and a clear deload week.

8 weeks32 workouts42 pagesGym or DB swaps

Day

Focus

Workout

Day 1

Glute strength

Start the week with hip-dominant lower-body work, glute accessories, and simple note fields for load tracking.

Day 2

Core and carries

Use trunk stability work, unilateral accessories, and loaded carries to support the lower-body emphasis.

Day 4

Conditioning finisher

Wrap the week with lower-body volume, short conditioning intervals, and readiness notes before the next wave.