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Glute-first gym programs

Transform your shape. Elevate your confidence.

Built with pride by Sebastian

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3 questions · 20 seconds

Where are you starting from?

Barbell squat in the rack during a Co.iFitness training session Signature program The Hourglass Program $14.99 CAD $19.99

The programs

No guesswork. No filler.

Clear, beautiful plans that tell you exactly what to do, when to do it, and why it works.

Glute progress in a gym mirror What's inside the Hourglass Program: 6–8 weeks, 5 days a week, glute focus, 45–70 minute sessions

Signature program · 6–8 weeks

The Hourglass Program

$14.99 CAD $19.99 Sale

A gym guide designed for one thing: building the body you actually want. Whether you're starting from scratch or ready to take your training to the next level, it gives you everything you need to build strength and sculpt your glutes.

6–8weeks · 3 progressive phases
5training days per week
45–70minutes per session
3×glute sessions a week

Your weekly split

  1. 1Quads + Glutes
  2. 2Back, Biceps + Core
  3. 3Full rest
  4. 4Hamstrings + Glutes
  5. 5Shoulders, Tris + Core
  6. 6Glutes only
  7. 7Active rest
  • Five fully structured training days a week
  • A complete nutrition breakdown
  • A phase-by-phase progression plan
  • The research behind every exercise

Any fitness level · Full gym required · Instant digital access

Get instant access Not sure? Take the quiz
Slow, controlled mobility work on the gym floor Postpartum body changes covered in the program: pelvic floor, diastasis recti, core muscles, hip alignment, hormonal laxity

24 weeks · 4 phases

Postpartum Strength & Recovery

$19.99 CAD

An evidence-based return to exercise after birth, built in four phases: from healing and reconnecting to a full return to performance. Rebuild your strength. Reclaim your confidence.

  1. Weeks 1–6Heal & Reconnect
  2. Weeks 7–12Rebuild & Stabilize
  3. Weeks 13–20Strengthen
  4. Weeks 21–24Return to Performance
  • Understanding your postpartum body
  • Evidence-based principles of return to exercise
  • Nutrition & recovery
  • Symptom monitoring & red flags
  • Workout log & tracking tables

Get the green light from your doctor before you start.

Get instant access When can I start?

Free guide

Why your glutes aren't growing.

You're training. You're consistent. So why aren't your glutes growing? The answer is probably one of these five things, and chances are you have no idea you're doing it.

  1. 01Wrong exercises
  2. 02No progressive overload
  3. 03Skipping rest days
  4. 04Not enough protein
  5. 05Mind-muscle connection

The guide breaks down exactly what each one is, and how to fix it.

Cover of the free guide Why Your Glutes Aren't Growing

Get the free guide

Free · No checkout needed

Progress

Real progress. Real photos.

Consistency plus a plan you can actually follow.

Before and after: side view of glute and leg progressBeforeAfter
Before and after: front view, upper body and core progressBeforeAfter
Before and after: back view, shoulders and back progressBeforeAfter
Handstand against the gym wall

About

Simple, enjoyable and rewarding, no matter your starting point.

“I remember standing at the starting point, unsure of which exercises to choose or how to perform them correctly.”

Having navigated the challenges of starting my own fitness journey, I understand the uncertainty and confusion so many people feel when they begin a new training program. That became the driving force behind Co.iFitness: programs designed to remove the guesswork and the fear.

Each one combines years of hands-on experience with clear, easy-to-follow instructions. Approachable and motivating, so you actually stick with it.

@co.ifitness co.ifitness@gmail.com

FAQ

Before you start.

How do I get my program?

Programs are digital. Checkout is handled by the Co.iFitness store, and you get instant access as soon as you purchase.

I'm a beginner. Is the Hourglass Program for me?

Yes. It's built for any fitness level: every session, set and rest day is mapped out, with clear, easy-to-follow instructions.

Do I need a gym?

The Hourglass Program is built for a full gym. If you train at home, start with the free guide: the five reasons glutes stop growing apply anywhere.

When can I start the postpartum program?

Once your doctor or healthcare provider has cleared you for exercise. The program starts gently with Phase 1, Heal & Reconnect, and includes symptom monitoring and red flags to watch for.

What currency are prices in?

Canadian dollars (CAD).

Stop guessing. Start building.

Three questions. One program that fits your body, your schedule and your gym.

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