journey started: february 2026

GOALS

• slimming down stomach
• growing glutes and thighs
• forming a more rounded glute shape

NON-NEGOTIABLES

• train glutes 3x week max, cardio/abs 2x week, and rest 2x week
• AVOID working glutes while they're still sore
• compound movements: heavy and isolation: high-rep / high-vol
• hip thrusts, straight leg kickbacks, glute bridges need to be in every workout
• as exercises become easier, increase weight and reps. progressive overload is essential to build muscle and increase volume on the sides and top of the glutes

ROUTINE

• weeks 1-4: 𝒂𝒄𝒕𝒊𝒗𝒂𝒕𝒊𝒐𝒏 𝒑𝒉𝒂𝒔𝒆
  • ⬩➤ 4 isolation workouts & 2 compounds
  • practice your form and feeling activation. increase weights slowly.
• weeks 5-8: 𝒑𝒓𝒐𝒈𝒓𝒆𝒔𝒔𝒊𝒗𝒆 𝒐𝒗𝒆𝒓𝒍𝒐𝒂𝒅
  • ⬩➤ 5 isolation & 2 compounds
  • if your last 3-5 reps are not a struggle, go up in weights.
• weeks 9-12: 𝒊𝒏𝒄𝒓𝒆𝒂𝒔𝒆 𝑻𝑼𝑻 (𝒕𝒊𝒎𝒆 𝒖𝒏𝒅𝒆𝒓 𝒕𝒆𝒏𝒔𝒊𝒐𝒏)
  • focus on failure sets and drop-sets
  • glute reference chart —
    • ⤷ thrusts targets glute minimus , abduction targets glute minimus , squats targets upper & lower glute maximus (also quads) & hinge targets lower glute maximus (also hamstrings)

COMPOUND

• hip thrust
• glute bridge
• sumo squats
• rdls
• goodmornings
• stationary box step ups with deficit

ISOLATION

• straight leg kickbacks
• frog pumps
• lateral leg raises
• 45 degree back extensions
• donkey kickbacks
• reverse hypers
• hip abductors
• straight leg hip thrust