I still remember barely making it down the stairs after Day 1 of the Butt Bible. My glutes were on fire — and I was hooked.
If you’ve been hunting for a glute workout that doesn’t waste time and actually delivers results, this 6-week program by Pauline Nordin might be your answer. It’s called the Butt Bible, and yes, it lives up to the name.
These aren’t flashy, influencer-style workouts. They’re real-time, straight-to-the-point routines led by Pauline herself — all available for free on YouTube. You don’t need fancy gear or a gym membership. Just a mat, some floor space, and maybe something to hold onto when the soreness kicks in.
The best part? You’ll feel your glutes working from the very first session. Simple moves, done with intention, over six structured weeks. This post breaks it all down — what to expect, who it’s for, and how to keep your results long after the challenge ends.
What Is the Butt Bible Workout Program?
The Butt Bible is a 6-week strength training program by fitness coach Pauline Nordin, designed to sculpt your glutes while giving the rest of your body a solid workout too. It’s filmed in real time, which means you press play and follow along without needing to count reps or watch the clock.
Each week is split into lower and upper body workouts — but make no mistake, the glutes are the main focus. The lower body days target your backside with classic moves like squats, lunges, deadlifts, and glute bridges, all structured to gradually increase in intensity over six weeks.
Upper body days are included for balance, but if you already have a strength routine you love, you can swap those out. The key is consistency on the lower body days and pushing yourself with clean form.
Everything is hosted on YouTube, no subscription required. You can do it at home with a mat, a pair of dumbbells, or even just bodyweight if you’re new or easing back into workouts.
It’s not trendy. It’s not easy. But it’s structured, effective, and incredibly accessible.
Who Is This Program For?
If you’ve got glutes, this program is for you. But seriously — the Butt Bible is especially ideal if you:
- Work out at home and don’t want to overthink sets or timing
- Are getting back into fitness after a break and want structure without fluff
- Need a low-equipment option (a mat and optional dumbbells — that’s it)
- Love feeling sore in that “I-earned-this” kind of way
It’s beginner-friendly in setup, but don’t let that fool you. Pauline doesn’t hold back — and the pacing, cueing, and muscle focus make each workout feel intense, especially as you progress through the weeks.
If you’re postpartum, this can be a great reentry into movement (after clearance, of course). And if you’re already fit but want to zero in on glute activation and sculpting? Add ankle weights or resistance bands to level up.
What it’s not ideal for: people managing serious joint pain or injuries, especially knees or lower back. In that case, you’ll want to modify or skip certain moves until you’re stronger or cleared to go full out.
What To Expect From Week 1 to 6
Expect to feel it right away — especially in places you forgot had muscles.
The Butt Bible ramps up fast. Week 1 introduces the basics: bodyweight squats, lunges, deadlifts, glute bridges. It’s deceptively simple — until you’re wincing every time you sit down the next day.
Each week, Pauline adds a little more: longer sessions, added reps, more intensity. By the time you hit Week 4, the burn is real and the mental challenge kicks in. But that’s also where you start to notice changes: firmer glutes, better posture, and actual muscle definition.
What I loved is that you don’t have to guess what’s next. Every workout is pre-recorded in real time — just follow along. Pauline cues every movement, keeps the pace strong, and somehow manages to make you laugh while your legs are shaking.
The upper body workouts are sprinkled in between glute days to give your legs a break and keep the whole body balanced. You can follow them as-is or swap in your own strength training if you prefer.
Print out the Butt Bible 6 Week Plan
What Happens After the 6 Weeks?
You made it through the Butt Bible — now what?
Here’s the truth: building glutes is about progressive overload. During the 6 weeks, you’ve challenged your muscles, broken them down, and given them the stimulus to grow. But to keep that shape (or keep building), you need ongoing work — just not at the same volume.
After finishing the program, most people can maintain their results by hitting glutes once or twice a week. That could mean repeating your favorite Butt Bible workouts, integrating glute circuits into your routine, or moving to heavier strength training if you’re ready to level up.
The amount of maintenance depends on you — your genetics, age, training history, and even your diet all play a role in how fast you gain or lose muscle. There’s no one-size-fits-all formula, but the bottom line is: don’t stop moving.
And honestly, after six weeks of Pauline yelling at you through the screen (in the best way), you’ll probably miss it.
Pauline Nordin’s Other Programs & Where to Go Next
If you finished the Butt Bible and you’re still standing — congrats. You survived one of the most no-nonsense glute programs online. And if you’re wondering where to go next, Pauline doesn’t leave you hanging.
First, you can repeat the Butt Bible — but add resistance. Use ankle weights, a heavier dumbbell, or slow down the tempo to increase time under tension. The workouts hit different when your glutes are already stronger.
Or, check out Pauline’s other programs. She’s created a range of challenges focused on body sculpting, fat loss, and strength — some available through her site or app, others scattered across YouTube. If you liked her no-excuses style and intense pace, you’ll probably enjoy anything she touches.
Whether you decide to move into heavier lifting, repeat the series, or mix in other lower body routines, just don’t stop. Results come from showing up consistently, and Butt Bible builds the kind of foundation you can grow from.
Want a new challenge? Try pairing Butt Bible with a daily walk or adding in a mobility program to balance it out. It’s not just about building a better butt — it’s about building a stronger, more functional body.
Check out Pauline’s site for more amazing programs, resources and challenges.
FAQs About the Butt Bible
Do I need equipment for the Butt Bible?
Nope. You can do the full 6-week program with just your bodyweight. That said, a mat helps for comfort, and adding dumbbells or ankle weights can seriously level up the challenge.
Can beginners do this program?
Yes — and they’ll feel it. The workouts are structured in a way that’s easy to follow, but the intensity comes from repetition and pacing. Modify moves as needed, especially if you’re easing back into fitness.
What if I don’t feel sore after a workout?
It happens — especially if you’ve already got a strong lower body. Try slowing the tempo, increasing range of motion, or adding resistance. And remember, soreness isn’t the only marker of progress.
Is this better than squats at the gym?
Different goal, different method. The Butt Bible is about volume and consistency — not max weight. It’s a great way to develop muscle endurance, glute activation, and form. You can always combine both.
Can I repeat the Butt Bible after 6 weeks?
Absolutely. Many people do. Just don’t go through the motions — increase difficulty with weights, tempo, or even double rounds if you’re ready.
My Butt Bible Experience
I didn’t expect to love the Butt Bible — I just wanted to try something that didn’t involve signing up for another app or dragging myself to the gym. But a few minutes into the first workout, I was sweating, cursing, and realizing my glutes had been seriously neglected.
By the end of week one, I was sore in the weirdest places. By week three, I was hooked.
There’s something about Pauline’s no-fluff approach that works. It’s not about hype or hype culture — it’s about showing up, pushing through the discomfort, and doing the work. She cues in real-time, keeps it raw and real, and somehow makes you want to keep going (even when your butt says no).
If you’re looking for a solid glute program that actually delivers, without fancy edits or BS promises, Butt Bible is it. You don’t need anything but a mat and the willingness to press play.
So go ahead — start with Day 1. You’ll know quickly whether it’s for you. And if it is? Stick with it. Your future self (and your jeans) will thank you.
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