Warm-Up · 8 min
Dynamic Activation · 3 min
Main Lifts · 25 min
Exercise 1 · Straight Sets
Start 95 lbs · Test up to 135
3 sets × 12 reps · 90s rest
Pause 2 seconds at the top. Squeeze the glutes HARD. Drive through heels. This is your #1 glute builder.
Exercise 2 · Straight Sets
Start 65 lbs · Test up to 95
3 sets × 12 reps · 90s rest
Go below parallel — the deeper you go, the more glute activation. Brace your core, chest up, drive through heels.
Exercise 3 · Straight Sets
Start 45 lbs (bar) · Test up to 65
3 sets × 10 each leg · 90s rest
Step back, not forward — easier on the knees and more glute activation. Control the step, front knee over ankle, drive through the front heel to stand.
Exercise 4 · Straight Sets
Start 65 lbs · Test up to 95
3 sets × 12 reps · 90s rest
3 seconds on the way down. Push your hips BACK, slight bend in knees, bar stays close to your legs. Feel the stretch in hamstrings and glutes. Squeeze at the top.
Superset · 60s rest
5A
25–30 lb dumbbell
3 sets × 15 reps
Wide stance, toes pointed out, sink deep. Inner thighs + glutes. Hold the DB at your chest.
5B
Light weight
3 sets × 15 reps
Full range of motion. Stretch at the bottom, squeeze at the top.
Core Finisher · 5 min
2 rounds · No rest between exercises · 30s rest between rounds
Plank Hold
30 seconds
Leg Raises
12 reps
Russian Twists
15 each side
Mountain Climbers
20 total
Press your lower back into the floor on leg raises. Control the russian twists — rotation from the core, not the arms.
Cool-Down · 2 min
Hip Flexor Stretch30s each
Glute Stretch (figure-4)30s each
Coach Notes
Record your weights on every exercise — this is your Day 1 baseline.
Exercises 1–4 are straight sets with 90s rest. Take your time, focus on form.
Superset (5A/5B): Do both exercises back-to-back, then rest 60 seconds.
Core finisher: Push through both rounds. The burn is where the results live.
Ready for the Full Program?
This is one workout. Your full plan is an 18-week periodized program — customized to your goals, your body, and your schedule. Progressive overload, block training, and monthly check-ins to keep you on track.
Let's Build Your Plan
“Consistency beats intensity. Show up, follow the plan, trust the process.”
— Coach Cristian · The CM Truth