Seven days,
one rhythm.

Progression principles

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• Add weight or reps each week

  Tiny progress beats giant leaps.
  Progressive overload is THE driver of muscle growth. Aim to add 2.5–5 lb OR 1–2 extra reps to your main lifts every 1–2 weeks. Track it on your phone — if you're not slowly out-lifting last week, your glutes have no reason to grow.
• Push close to failure on glute lifts

  Stop 1–2 reps shy — every set.
  On hip thrusts, RDLs, squats and split squats, the last 2–3 reps should feel hard. Leaving 1–2 reps in the tank gives you the growth stimulus AND lets you actually hit your weekly volume across the week. Grinding to total failure every set wrecks recovery.
• Avoid heavy oblique work

  Heavy side bends thicken the waist.
  The obliques are muscle — train them heavy and they grow, widening your midsection. Skip weighted Russian twists, heavy side bends, and loaded oblique cable work. Stick to bodyweight planks, dead bugs, hollow holds, and stomach vacuums to train the deep core that pulls your waist IN.
• Focus on glute activation & form

  Cue the squeeze. Don't just move the weight.
  Studies show consciously cueing the glute measurably increases activation. Pause 1–2 sec at every squeeze (top of hip thrust, top of bridge). If you only feel quads or low back on a glute exercise, lighten the load and reset your form — quality always beats heavier and sloppier.