Weekly Schedule

MON

LIFT — Glutes+ Z2 30m

Glute hypertrophy

75 min

TUE

Hot Yoga (C2)

Recovery / Flex

60 min

WED

LIFT — Upper Body

Push / Pull / Shoulders

75 min

THU

Hot Yoga (C2)

Recovery / Flex

60 min

FRI

LIFT — Lower Body+ Z2 30m

Legs + glute bias

90 min

SAT

REST

Full recovery

—

SUN

Hot Yoga (HPF)

Recovery / Flex

60 min

Phase 1 — Activation & Form

Weeks 1–6 · Mind-muscle connection, movement patterns, tempo control. Light loads only. If you can't feel it, the weight is too heavy.

Monday — Glutes (Primary)

16 glute sets + warm-up · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Banded Glute Bridge	WU	15	2-3-1-0	30s	—
Hammer Strength Glute Drive	4	10–12	2-2-1-0	90s	3–4
DB Bulgarian Split Squat	3	10/leg	3-1-1-0	75s	3–4
Cable Step Ups	3	10/leg	2-1-1-0	75s	3–4
Cable Kickback	3	12–15/leg	2-2-1-0	60s	2–3
Seated Hip Abduction Machine	3	12	2-2-1-0	60s	2–3
Banded Lateral Walk	2	15/side	—	45s	—

Wednesday — Upper Body

16 sets · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Machine Chest Press	3	10–12	3-1-1-0	90s	3–4
Cable Lateral Raises	3	10–12	2-1-2-0	60s	3–4
Seated Cable Row	3	10–12	2-1-2-0	90s	3–4
Lat Pulldown	3	10–12	2-1-2-0	90s	3–4
Cable Bicep Curl	2	12 SS	2-0-2-0	15s	2–3
Triceps Pushdown	2	12 SS	2-0-2-0	60s	2–3

Friday — Lower Body (Glute Emphasis)

9 glute-biased · 18 total lower · 90 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Goblet Squat	3	10–12	3-1-1-0	90s	3–4
DB Romanian Deadlift	3	10–12	3-1-1-0	90s	3–4
Leg Press	3	12–15	3-1-1-0	90s	2–3
DB Walking Lunges	3	10/leg	2-1-1-0	75s	3–4
Seated Leg Curl	3	12	2-1-2-0	75s	2–3
Standing Calf Raise	3	15	2-2-1-0	60s	2–3

25

Weekly Glute Sets

16 direct (Wednesday) + 9 glute-biased (Friday)

Phase 2 — Hypertrophy Build

Weeks 7–16 · Progressive overload era. You should feel glutes on every rep now. Add weight when RIR consistently beats target.

Monday — Glutes (Primary)

18 glute sets + warm-up · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Banded Glute Bridge	WU	12	2-2-1-0	30s	—
Hammer Strength Glute Drive	4	8–10	2-1-1-0	2 min	1–2
DB Bulgarian Split Squat	3	8/leg	3-0-1-0	90s	2–3
Cable Step Ups	3	10/leg	2-1-1-0	75s	2–3
Cable Kickback	3	10–12/leg	2-1-1-0	60s	1–2
Seated Hip Abduction Machine	3	12	2-2-1-0	60s	1–2
Banded Frog Pump (finisher)	2	20	1-2-1-0	45s	—

Wednesday — Upper Body

17 sets · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Machine Chest Press	4	8–10	2-1-1-0	90s	2–3
Cable Lateral Raises	3	12–15	2-1-2-0	60s	1–2
Seated Cable Row	3	8–10	2-1-2-0	90s	2–3
Lat Pulldown	3	8–10	2-1-2-0	90s	2–3
Cable Bicep Curl	2	10–12 SS	2-0-2-0	15s	1–2
Triceps Pushdown	2	10–12 SS	2-0-2-0	60s	1–2

Friday — Lower Body (Glute Emphasis)

9 glute-biased · 19 total lower · 90 min

Exercise	Sets	Reps	Tempo	Rest	RIR
DB Front Squat	3	8–10	2-1-1-0	90s	2–3
DB Romanian Deadlift	4	8–10	3-1-1-0	90s	2–3
Leg Press	3	10–12	3-1-1-0	90s	1–2
DB Walking Lunges	3	10/leg	2-0-1-0	75s	2–3
Seated Leg Curl	3	10–12	2-1-2-0	75s	1–2
Standing Calf Raise	3	12–15	2-2-1-0	60s	1–2

27

Weekly Glute Sets

18 direct (Wed) + 9 glute-biased (Fri) — +2 from Phase 1

Phase 3 — Intensification

Weeks 17–24 · Mechanical tension focus. Heavier compounds, advanced techniques (drop sets, pauses, 1.5 reps). Push RIR to 0–1 on key lifts.

Monday — Glutes (Primary)

19 glute sets + warm-up · Peak volume · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Banded Glute Bridge	WU	12	2-2-1-0	30s	—
Hammer Strength Glute Drive	4	6–8	2-1-1-0	2.5m	0–1
DB Bulgarian Split Squat (1.5-rep)	3	8/leg	3-0-1-0	90s	1–2
Cable Step Ups (heavy)	3	8/leg	2-1-1-0	90s	1–2
Cable Kickback (heavy)	3	10/leg	2-1-1-0	60s	0–1
Seated Hip Abduction (heavy + pause)	3	12	2-3-1-0	60s	0–1
Banded Frog Pump (band + plate)	2	25	1-1-1-0	45s	—

Wednesday — Upper Body

18 sets · 75 min

Exercise	Sets	Reps	Tempo	Rest	RIR
Machine Chest Press	4	6–8	2-1-1-0	2 min	1–2
Cable Lateral Raises	3	12–15	2-1-2-0	60s	0–1
Seated Cable Row	4	8–10	2-1-2-0	90s	1–2
Lat Pulldown	3	8–10	2-1-2-0	90s	1–2
Cable Bicep Curl	3	10 SS	2-0-2-0	15s	0–1
Triceps Pushdown	3	10 SS	2-0-2-0	60s	0–1

Friday — Lower Body (Glute Emphasis)

10 glute-biased · 20 total lower · 90 min

Exercise	Sets	Reps	Tempo	Rest	RIR
DB Front Squat	4	6–8	2-1-1-0	2 min	1–2
DB Romanian Deadlift (heavy)	4	6–8	3-1-1-0	2 min	1–2
Leg Press (1.5-rep style)	3	10	3-1-1-0	90s	1–2
DB Walking Lunges (heavy)	3	8/leg	2-0-1-0	90s	1–2
Seated Leg Curl	3	8–10	2-1-2-0	75s	1–2
Standing Calf Raise	3	15–20	2-2-1-0	60s	0–1

29

Weekly Glute Sets

19 direct (Wed) + 10 glute-biased (Fri) — peak volume before deload

Nutrition — Recomp Protocol

110 lbs · 5'5" · 3x lift + 3x hot yoga · Currently undereating → ramp up gradually

Lift Days · Mon/Wed/Fri

2,160

P 130g

F 60g

C 275g

Yoga Days · Tue/Thu/Sun

2,300

P 130g

F 60g

C 310g

Rest Day · Sat

1,895

P 120g

F 55g

C 230g

Ramp-Up Plan

WK 1

100P · 50F · 200C → ~1,650

Add a protein shake (beef isolate) + extra rice serving

WK 2

115P · 55F · 240C → ~1,905

Increase portion sizes + pre-workout carbs

WK 3+

130P · 60F · 275C → ~2,160

Full targets

Yoga Day Carb Bump (+35g) — Add ONE of: extra cup rice (45g carbs) | banana + granola bar | sweet potato. Time it 1–2 hrs before yoga. If you feel dizzy or drained after yoga → undereating → we will bump carbs more.

Program Notes

Read these. Especially the hip thrust section.

Tempo Format

Eccentric – Pause – Concentric – Pause (in seconds) 3-1-1-0 = 3s down, 1s pause at bottom, 1s up, no pause at top Tempo is crucial in Phase 1 — it forces you to control the weight and actually feel the muscle working. If you're flying through reps, the tempo is too fast.

RIR (Reps In Reserve)

How many reps you could have done but didn't. RIR 3–4 = comfortable, learning form (Phase 1) RIR 1–2 = hard, 1–2 reps from failure (Phase 2–3) RIR 0 = true failure — used sparingly, last sets only

Progressive Overload

The #1 rule of the program. When you hit the TOP of the rep range for ALL sets at target RIR → increase weight next session. Example: Hip Thrust programmed 4x8–10 @ RIR 1–2. You get 4x10 comfortably → add 5–10 lbs next week. If you're not logging every set in the app, you're guessing. And guessing doesn't grow glutes.

Deload Protocol

Every 4th week in Phase 2–3: reduce all weights by 40%, keep reps the same. Deload after Phase 1 (Week 7) · After Phase 2 (Week 17) · After Phase 3 (Week 25) Deloads are NOT optional on a recomp — you don't have surplus calories to recover from accumulated fatigue.

Glute Drive Machine — THE Most Important Exercise

1. Sit with upper back against the pad, shoulders relaxed 2. Feet flat on the platform, shoulder width apart, shins vertical at the top 3. Adjust the belt pad so it sits across your hip bones, not your stomach 4. POSTERIOR PELVIC TILT at the top — tuck tailbone, squeeze glutes hard 5. Lower under control — don't just let the weight drop If you feel it in quads → feet too far forward on the platform If you feel it in lower back → not tucking pelvis at the top / too heavy If the pad digs into your hips → adjust the seat height or add a pad

Yoga Interaction

Hot yoga T/Th/Sun is fine, but watch for: • Hamstring tightness from RDLs/squats may limit poses — normal • Extra hydration on yoga days (3L+ minimum) • If glutes are very sore Wed → Thu, the yoga actually aids recovery • If you're wrecked by Friday, drop to 2x yoga that week

Realistic Timeline

Months 1–2: Form mastery, slight strength gains, no visible changes Months 3–6: Noticeable firmness, shape change, clothes fit differently Months 6–12: Measurable growth — 0.5–1 inch likely on recomp Months 12–24: Continued growth if overload is maintained Recomp estimate: 1–1.5 inches in 2 years. A lean bulk phase would accelerate this significantly.

When to Reassess

At week 12 (end of Phase 2): measure glutes, take progress photos, review all lifts. If hip thrust hasn't gone up 30–40% from starting weight → something is off (almost certainly nutrition). If zero visible change at 12 weeks on recomp → seriously consider a 12-week lean bulk.