No. 1Your gluteus maximus is the largest muscle in your body.
Stronger lifts
Your glutes drive every squat, deadlift, jump and sprint. Wake them up and everything else gets heavier.
New Squads: beat your group chat
The secret women already know
You train everything.Except what you sit on.
Women have trained glutes for years. Men were left in the dark. ManBum lets you in on it: an eight-week programme for stronger lifts, a happier back and jeans that finally fit.
- 8weeks
- 20minutes
- 3×a week
- Instant PDF
- Home or gym
- One payment, no subscription
- Secure checkout via Gumroad
An investigation
Leg day.The most skipped day in gym history.
- Chest97%
- Arms94%
- Abs (in the mirror)88%
- Shoulders61%
- Legs14%
- Glutes2%
Data: made up. You know it’s true.
The SkipperAll chest. No base.
The ManBumBuilt from the ground up.
Excuses we’ve heard
Excuse: Walking to the car is my leg day.
ManBum: That’s a commute.
Excuse: Legs clash with chest day.
ManBum: Chest day is every day. We’ve noticed.
Excuse: My jeans are just cut that way.
ManBum: They’re not.
Why men need it
Your biggest muscle.Currently on paid leave.
A happier back
Sitting all day switches them off, and your lower back picks up the work. Strong glutes share the load.
Better posture
They keep your hips level and your back straight. You stand taller without trying.
Knees that last
Strong glutes keep your knees tracking and your hips stable, through running, football and getting older.
Jeans that fit
We said it. A good bum fills a pair of jeans better than any brand can.
The 30-second ManBum Test
What’s your bum type?
Discover your glute personality. Find out what characteristics your bum has, understand your training profile and discover where you could improve.
Free · Try it now
The 5-minute wake-up.Day one, on us.
Five moves on the floor, no kit. Tap a move to watch the coach do it, then press start and follow along. A taste of week 1.
5:00
Glute bridge
Feet flat, hip-width apart. Push through your heels until knees, hips and shoulders line up. Squeeze, lower slowly.
Tap a move to watch it. Start when you’re on the floor.
That’s day one. Feel that? The other 23 sessions · €25
The programme
Eight weeks.Twenty minutes at a time.
-
Weeks 1–2
Wake them up
Bridges, kickbacks and band walks. Learn to feel the muscle working.
-
Weeks 3–4
Add load
Hip thrusts and split squats, with the band and then weight.
-
Weeks 5–6
Get strong
Heavier and slower. Your squat and deadlift start to notice.
-
Weeks 7–8
ManBum
Finishers, and a retest against week one. Then new jeans.
Train · The ManBum Programme
Eight weeks.A stronger you. A better ManBum.
More than a workout PDF. A structured training programme, exercise guidance, progress tracking and everything you need to give your glutes the attention they’ve been missing.
- A structured 8-week training programme
- 14 glute exercises
- A weekly workout structure: 3 sessions, 20 minutes
- Instructions for every move, with the free coach demos on this page
- Progress tracking: the ManBum Test in week 1 and week 8
- Practical training guidance: how hard, how to progress
€25One payment · yours to keep
Get the ManBum ProgrammeSecure checkout through Gumroad. Delivered to your inbox straight away. Training, not treatment.
Shown in Deadlift Black
ManBum Briefs
Sign up now, pay nothing yet. When the first batch is ready, you get a link to pre-order at €25. Privacy.
Status: Coming soon
How it works
Three steps.No guesswork.
- 1
Take the test
Thirty seconds to find your type and your ManBum score.
- 2
Get the kit
One payment of €25. The PDF lands in your inbox straight away.
- 3
Train 3× a week
Twenty minutes a session for eight weeks. Retest in week 8 and compare.
For you if
- You train chest and arms, and legs “sometimes”
- You sit most of the day
- You want a stronger squat and deadlift
- You want a plan, not another random workout
Not for you if
- You’re injured or in pain right now: see a physio first
- You want results without doing the sessions
Coming soon
Train · ManBum Online PT
Your personal glute coach is coming.
Personalised workouts, AI coaching and progress tracking. A smarter way to train your bum. Not available yet: join the list and you’ll be first in.
Reviews
Don’t just take our word for it.
“My mates laughed. Then they joined.”
ManBum has become part of my weekly routine. Short workouts, no nonsense and a bit of fun along the way.
“The missing piece of my training.”
I’ve trained for years but never properly focused on my glutes. Now I have a plan and know exactly what I’m doing.
“Twenty minutes. No excuses.”
Easy to follow, easy to fit into my schedule and a great way to stay consistent.
Questions
What exactly do I get?
The full ManBum Programme: eight weeks of sessions laid out week by week, all 14 exercises explained, guidance on how hard to train and how to progress, and the ManBum Test and a tracker to measure week 1 against week 8. One payment of €25, delivered straight to your inbox, yours to keep.
Is it a subscription?
No. One payment, through Gumroad. No account, no renewals.
Do I need a gym?
No. Every session works at home with a resistance band and a backpack. With a gym, it gets better.
I already train legs.
Respect. You’re in the 14%. Most leg days are quads first; this puts the glutes first.
Will people notice?
Mostly from behind.
How does the early-bird price work?
Sign up with your colour and size. When the first batch is ready, early birds get a link to pre-order at €25 instead of €35. Nothing to pay until then.
Something hurts.
Stop and see a doctor or a physio. ManBum is training, not treatment.
#ManBumChallenge
50 bridges a day.Seven days. Tag the mate who skips leg day.
- Do 50 glute bridges a day, for seven days.
- Film day 1 and day 7.
- Post it with #ManBumChallenge and tag a mate.
New · ManBum Squads
Beat your group chat.
Start a squad and drop the link in your group chat. Seven days, 50 bridges a day. Log your reps, climb the board, post the scores. The board stays private to your squad.
Squads need JavaScript switched on.
Or send one of these to the group chat.
The muscles men forgot.
Your chest is impressive. What about your glutes?
No more skipping leg day.
Strong legs. Better lifts. Better jeans.
Done daring your mates?
Get the programme · €25Connect · Collaborations
Let’s build something together.
We’re looking to collaborate with:
- Gyms and fitness studios
- Personal trainers
- Fitness influencers
- Content creators
- Fitness and lifestyle brands
Press & media
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Contact
Get in touch.
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