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A 4-Week Program — by Vilmy

Grow your glutes. Track every rep.

A structured 4-week glute aesthetics program you can actually follow — with a mobile app that logs every set from your phone. Works at any commercial gym.

Get the Program — $47 Lifetime access
★★★★★ 5.0 on Google · ISSA Certified · 30+ yrs experience · Built in Miami Lakes, FL
Curves
Week 1 · Day 1
Week 1 · Day 1

Glute Focus — Heavy

Tap an exercise to log your sets.

Barbell Hip Thrust
3 × 6-8 · RPE 7-8
2
Bulgarian Split Squat
3 × 8-10 · RPE 7-8
3
Romanian Deadlift
3 × 8-10 · RPE 7-8
4
Cable Glute Kickback
3 × 12-15 · RPE 7-8
Quick answer

Curves is a $47 one-time, 4-week glute aesthetics program. 4 days of training per week, 22 progressive exercises, set-by-set mobile tracking. Designed for women building a fuller, rounder lower half. Works at any commercial gym (Planet Fitness, LA Fitness, etc.). Created by Vilmy — ISSA certified personal trainer in Miami Lakes, FL with 30+ years experience. Lifetime access, no subscription.

4
Weeks of programming
16
Total sessions
24
Unique exercises
$47
One-time · lifetime
Who this is for

You're tired of guessing what works.

If you've been doing random glute exercises hoping they build your butt — or jumping between YouTube workouts with no plan — this is for you.

Women who want a fuller, rounder butt

Aesthetics first. Programming designed to grow glute size and shape — not just make you sore.

Beginner to intermediate lifters

No gym experience required. Every term, every set, every rep is explained. Tap a question mark any time you forget.

People who want real structure

No random YouTube routines. A progressive 4-week plan with Foundation, Build, Volume, and Deload weeks — so your body actually grows.

Curves
Program Weeks
Your program

Pick a week.

Week 1
Foundation
4/4
Week 2
Build
3/4
Week 3
Volume
0/4
Week 4
Deload
0/4
The structure

4 weeks. 4 days a week. Progressive.

Every week builds on the last. Volume and intensity ramp up through weeks 1-3, then week 4 is a planned deload — because that's when your body actually consolidates the gains.

  • Week 1 — Foundation: Learn the lifts, find your weights.
  • Week 2 — Build: Push harder. Add weight or reps every set.
  • Week 3 — Volume: Add a set per exercise for the big growth push.
  • Week 4 — Deload: Back off on purpose. Your glutes grow.
Barbell Hip Thrust
Week 1 · Day 1
Glute Focus — Heavy

Barbell Hip Thrust

3
Sets
6-8
Reps
2-3m
Rest
Log your sets
Set 1
135
8
Set 2
155
7
Set 3
–
–
Save workout
Track every rep

Log your sets in seconds, right from your phone.

Type in your weight and reps between sets. The app remembers every number so next week you know exactly what to beat.

  • Big tap-targets. No fumbling with tiny spreadsheet cells.
  • Previous session's numbers show automatically — "last time: 135 × 8".
  • Works offline once loaded. No signal in the gym basement? Still works.
  • Built-in haptic feedback — you feel your save go through.
Built for beginners too

Don't know what "RPE" means? Tap the ?.

Every term in the app — working sets, rep range, RPE, warm-ups, rest — has a tap-to-explain tooltip. No jargon. No "figure it out." Just short, plain-English answers.

Terminology explained

RPE, sets, reps, rest, warm-ups — all defined in plain English with a single tap. Never stuck mid-workout.

Form cues on every exercise

Short, actionable notes ("drive through heels, squeeze glutes hard at the top") attached to every single lift.

Substitutions for every lift

Gym doesn't have a hip thrust machine? Every exercise lists 2 easy alternates that hit the same muscles.

Exercise Library

Never guess the form.

Every workout in the app comes with a demo photo, written form cues, and substitution options — built in. No YouTube rabbit holes mid-set.

Built into every exercise

Photos, cues, and subs — right next to your sets.

Tap any exercise in your workout. You'll see exactly how to set up, what to focus on, and a clean demo photo showing the top and bottom of the rep — no leaving the app, no searching.

  • Clean demo photo showing the full range of motion
  • Short form cues written by Vilmy (not generic gym text)
  • 2 easy substitutions listed if your gym is missing equipment
  • Tap the ? on any term to get a plain-English definition
Barbell Hip Thrust
Week 1 · Day 1
Glute Focus — Heavy

Barbell Hip Thrust

3
Sets
6-8
Reps
2-3m
Rest
Barbell hip thrust demonstration
Notes

Drive through your heels and squeeze your glutes hard for a 1-second pause at the top of every rep.

Barbell Hip Thrust demo
Barbell Hip Thrust
Glute Focus — Heavy
Bulgarian Split Squat demo
Bulgarian Split Squat
Glute Focus — Heavy
Romanian Deadlift demo
Romanian Deadlift
Glute Focus — Heavy
Cable Glute Kickback demo
Cable Glute Kickback
Glute Focus — Heavy
45-degree back extension demo
45° Back Extension
Glute Focus — Volume
Frog pumps demo
Frog Pumps
Glute Focus — Volume
What you'll need

All you need is a basic gym.

No specialty studio. No $1,500 home setup. If your gym has dumbbells, a barbell, a bench, and a few machines — you're set.

A commercial gym

Planet Fitness, LA Fitness, Crunch, Gold's — any gym with the basics works.

A phone

Any phone with a browser. The app installs to your home screen like any other app.

4-5 hours a week

Four 60-ish-minute sessions — three glute days plus one upper/core day.

Willingness to show up

No magic. Just the plan, your effort, and the app keeping score.

Works at Planet Fitness · LA Fitness · Crunch · 24 Hour Fitness · Gold's Gym · any commercial gym
Pricing

One payment. Lifetime access.

No subscription. No ongoing charges. Pay once, get the program forever — plus any future updates.

Curves · 4-Week Glute Program

Get the program

$47
One-time · Lifetime access · No subscription
  • 4 weeks of structured glute programming
  • 24 unique exercises with form cues + substitutions
  • Full mobile app with set-by-set tracking
  • Tap-to-explain glossary for every term
  • Previous-session recall so you always progress
  • Installs on iPhone & Android — no app store
  • All future program updates included
Get instant access — $47
Secure checkout via Stripe · Instant access after payment
FAQ

Questions, answered.

Is this a subscription?
No. It's a one-time $47 payment for lifetime access. No ongoing charges, no cancellations, no surprises.
Can I do this at Planet Fitness?
Yes. Every commercial gym has the basics we need — dumbbells, cables, machines. For the barbell hip thrust (featured lift), Planet Fitness has a Smith machine and hip thrust-friendly benches, which work great. Every exercise has substitutions listed for equipment flexibility.
Is this for beginners?
Yes. The program is designed to work whether it's your first week in a gym or your tenth year. Every term is explained with a tap, every exercise has form cues and substitutions, and the first week is intentionally lighter so you can learn the movements safely.
How long are the workouts?
About 60 minutes per session, 4 sessions a week. So roughly 4 hours of training time per week.
Do I need any special equipment at home?
No. The program is designed for a commercial gym. If you have a home gym with a barbell, bench, and some cable or machine work, even better — but it's not required.
Can I use the app on a different phone later?
Yes. After purchase, Stripe sends you a receipt email with your unlock link — save the email. You can use that link to restore access on any new phone, any time. The app also has an "I already paid — restore access" option on the paywall.
What if I don't see results?
Results depend on consistency, nutrition, and sleep — not just the program. If you follow all four weeks, track every session, eat enough protein (aim for ~0.8g per lb of bodyweight), and sleep 7+ hours, you'll see glute growth and strength gains. If you have questions during the program, reach out on Instagram at @getfitwithvilmy.
Is there a refund policy?
Because it's a digital product with instant access, all sales are final. That said — if something's genuinely broken (app won't load, access issue you can't solve), DM @getfitwithvilmy and we'll make it right.
Ready when you are

Stop guessing. Start growing.

Four weeks. One structured plan. A mobile app that tracks everything. $47 one-time. Let's go.

Get the program — $47