2023.10.16 SWEAT KATIE01543-2500x1667-216dad9

Intermediate • Strength • 4-Week Program

Back & Glutes Challenge

This four-week challenge from Katie Martin focuses on strengthening and toning your posterior chain - that’s the muscles down the back side of your body such as your glutes, hamstrings, back and calves. Perfect for intermediate fitness levels, this gym-based program can also help to improve your posture, balance, agility and overall athletic performance.

Katie Martin

I’m Katie Martin, creator of Strength & Sculpt and Strength & Pilates. I’ve been a personal trainer since 2016, and am also a cookbook author and the founder of my own activewear line. Strength training, running and Pilates are my favourite ways to train to see results, feel strong, and build sustainable healthy habits. 

  • 4-week program

  • 3 weekly workouts

  • 30-40 minute workouts

  • Designed for the gym

  • Strengthen your back, glutes, hamstrings & calve

Program Overview

Each week you’ll have three 30-40 minute workouts designed to target the muscles down the back side of your body. Your weekly workouts include:

  • Glutes

  • Back

  • Back, Glutes & Hamstrings

Depending on which workout you’re doing, the structure may include a main lifting section, superset, triset and finisher.  

The exercises change weekly and a variety of equipment is used, making this program perfect for members who enjoy strength training, but prefer continuous variety in their workouts. 

Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day. 


What you’ll need

This program is designed to be completed in the gym and uses a range of free weights and large machines.

This is the desc for dumbells




Long Resistance Band

Long Resistance Band

Resistance Band

Short Resistance Band

Weight Plate

Weight Plate



Bench/Bench Alternative

Bench/Bench Alternative

Cable - Dual Cable

Cable Machine

Leg Press

Leg Press Machine

Smith Machine

Smith Machine

Seated-Row- -Lat-Pulldown-45

Lat Pulldown Machine

Chin-up Bar

Chin-up Bar


GHD Machine

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.