2020 TheFitnessKi, LLC. All rights reserved.

MEET YOUR COACH

Hey Babe!

I am so happy you’re here! I’ve put a lot of heart into this program & I know
you will love the workouts AND the results! For the next 8 weeks I will be
coaching you along your booty building journey.

This program is for anyone with any fitness goal (whether weight loss or
weight gain) looking to grow their glutes, AND for those who already love
their glutes, but want to eliminate cellulite & lift their booty.

This program can be completed at home or at the gym. If you want to see
huge booty gains I recommend using the gym for access to heavier weights. I
have included modifications (“Home Mods”) for certain movements that
require gym equipment, and have included “Home Hacks” for certain moves
to make them more challenging while at home with lighter weights.

In addition to your 8-week booty guide, I’ve also included other material
that will help you along the way. Be sure to read through the entire program,
stay on track with the workouts & nutrition, & ask for help if you need it.

Should any questions arise, you can send a DM to my customer service

Instagram page: @TheBestDamnTransformations

Now, let’s get these gainz!

 FREQUENTLY ASKED QUESTIONS
CAN I GROW GLUTES WHILE AT HOME?
Absolutely! You can definitely make some gains at home, but the key to muscle
growth is progressive overload. Meaning: we have to continuously make our
workouts more challenging so our muscles continue to get stronger and grow.
Doing bodyweight movements will give you a solid foundation, but you will need
resistance, whether from free weights or resistance bands, in order to see big
gains. Light dumbbells and/or bands will be fine for a short period of time, but
eventually you will need heavier weights.

HOW EXACTLY DOES MUSCLE GROWTH WORK? CAN

I REALLY INCREASE THE SIZE OF MY GLUTES?
Muscle Hypertrophy simply means to grow and increase the size of muscle fibers.
We do this through strength training and by eating enough food. Both are very
important for muscle growth & size. It is very important to keep increasing either
the weights or intensity of your movements.

IF I ONLY WANT TO GROW MY GLUTES, DO I NEED TO

TRAIN UPPER BODY TOO?
YES! Training only one body part isn’t smart training.

This booty guide is meant to be added to your already existing workout routine.
I recommend 2 upper days in between glute days. I also recommend adding in
certain lower body movements for calves, quads, and hamstrings as this guide
focuses solely on glutes and hips.
FREQUENTLY ASKED QUESTIONS
WILL THIS GUIDE MAKE MY GLUTES LOOK LIKE YOURS?
Genetics rule all. Our DNA & bodies are all different, and won’t look exactly the
same after completing this program. Will you make gains? Absolutely. Will your
glutes be lifted, larger in size, free of cellulite with defined hips? Yes. (Assuming
you’re consistent with the workouts, increasing your weights & meeting your
calorie goal everyday). If you put in the work, you will see results. Guaranteed. If
your goal is weight gain, I recommend incorporating upper body, abs, HIIT cardio
workouts from my weight gain guide that you can purchase here. If your goal is
weight loss I recommend incorporating upper body & cardio workouts from
either of my two weight loss guides, “Slim Fit” (home-based) or “The Best Da*n
Weight Loss Guide” (gym-based). You can find them here.

HOW FAST WILL I SEE RESULTS?

Consistency & discipline are the keys to seeing any kind of results. I suggest
making a plan to hit all 3 glute workouts a week, in addition to your upper body,
abs & cardio training. Training your entire body will help you gain muscle quicker
and will make you stronger overall. 4 workouts a week is the standard for seeing
results in a reasonable amount of time. Also keep in mind that gaining muscle
mass does not happen over night. It’s taken me about 3-4 years to grow my
glutes to where they are now through consistency. If your goal is weight gain try
your best to always be in a caloric surplus. If you’re hitting every workout &
increasing your weights and/or intensity of your workouts every week, but not
seeing any changes or weight increases, you’re most likely not eating enough
food. Be sure to meet your carb, protein & fat intake everyday. A great way to
track your progress is by taking before and after photos. Before starting this
guide take a front, side & back photo of yourself in a well-lit area, against a solid
background if possible. Every 4 weeks snap new photos, and compare. (Even
better if you’re wearing the same outfit). You’d be surprised by the progress we
miss. (Don’t forget to send me your before & afters too, I would love to see your
transformation!)
 PROGRAM DETAILS
This is a 8-week home & gym-based program designed to grow and
define your glutes and hips. The 8 weeks will be broken down into 4
stages, increasing in intensity as the program continues.
You’ll be training 3 days a week:
• 3 Strength Days - 1 Heavy Load day, 1 Light Load day & 1 Medium Load day

EQUIPMENT NEEDED
• Dumbbells - The more weight you have the better. Heavier weights will bare
the best results. Feel free to get creative & utilize water bottles, canned goods,
book-bags, etc. in place of dumbbells. (Kettlebells can also be used for some
movements)
• Short Resistance Hip Bands: some movements can be done with bands if
dumbbells aren’t available, & other movements can be intensified with the
addition of bands. It’s best to have different levels of resistance so you can
continue to get stronger & grow your muscles.
• Barbell: If you have gym access feel free to use a barbell in place of dumbbells
for movements such as, Hip Thrust, Glute Bridge, & Deadlifts.

APPS NEEDED
• iMacro (iPhone) or YAZIO (Android)- for tracking macros/calories. You
can use any tracking app you would like, but these are my favorite. You
can simply enter in the macros you’re about to calculate in the settings
of each app, instead of letting the apps calculate for you. It’ll be more
accurate if you do them yourself. (I do not recommend MyFitnessPal
because they tend to manipulate your macros throughout the day).
 WHAT ABOUT NUTRITION?
Because this is not a full body program and is meant to be
done in addition to other training, I won’t go into much
detail about nutrition.

For even more nutrition help, meal ideas, recipes, &

supplement recommendations I recommend investing in my
weight gain program “The Best Da*n Weight Gain Guide” or my
weight loss programs “The Best Da*n Weight Loss Guide” *(gym-
based) or any of my Slim Fit programs [home-based].

For now, we’ll go over the basics that will help you along
the way. Swipe!
 EATING FOR BOOTY GAINZ
As we spoke about earlier, in order to stimulate muscle growth
we have to strength train & also make sure we’re eating
enough food. Before we figure out how many calories and
macros need everyday we have to first identify our body type
which we’ll do shortly. (Macros is short for “macronutrients”.
Our bodies 3 main energy sources: carbs, protein & fats. They
are what make up for your total calories.)

When trying to identify your body type, think about your

your body type while growing up in middle/high school/
college. My body type is Ectomorph, because I’ve been
“skinny” my whole life & I have a really fast metabolism
making it really difficult for me to gain weight & KEEP it on.

If your goal is weight gain & you’re an ectomorph like me, calculate your
calories to gain 1lb-2lbs a week (we’ll do this in a minute, hold tight). In
order to gain healthy weight it is crucial that we eat enough food.
Ectomorphs can’t afford to miss out on any meals because we need to
stay in a caloric SURPLUS at all times. (Meaning we have to eat more
calories than our bodies burn].
 EATING FOR BOOTY GAINZ CONTINUED

If you’re a mesomorph & your goal is weight loss, while still building a
booty. You can calculate your calories to lose 1lb-2lbs/week, BUT you have to
be sure to hit your protein goal everyday so your glute muscles have all that
they need to grow as much as they can while you’re still working to lose
body-fat. Know that you won’t see major glute growth due to you still eating
in a caloric deficit, but you WILL see your booty get more plump, more lifted,
cellulite erased & tightened thighs. When you reach your goal weight, you
can recalculate your calories to “maintain” your weight, and focus on lifting
heavier and eating a little more food to see even more gains.

If you’re a mesomorph & your goal is weight gain, calculate your

calories to gain 1lb-2lbs a week. With a mesomorphic body type, you’ll have
to be sure to get in HIIT cardio & endurance cardio every week, plus eat
healthy on a regular basis to achieve a “Slim Thick” figure.

If you’re an endomorph & your goal is weight loss, while still building a
booty. You can calculate your calories to lose 1lb-2lbs/week, BUT you have
to be sure to hit your protein goal everyday so your glute muscles have all
that they need to grow as much as they can while you’re still working to lose
body-fat. Know that you won’t see major glute growth due to you still eating
in a caloric deficit, but you WILL see your booty get more plump, more
lifted, cellulite erased & tightened thighs. When you reach your goal
weight, you can recalculate your calories to “maintain” your weight, and
focus on lifting heavier and eating a little more food to see even more
gains.
 BODY TYPES & CALCULATING
CALORIES/MACROS
There are 3 main body types: Ectomorphs, Mesomorph, &
Endomorphs. Each body type responds differently to macros. Identify your
body type, and use the recommended Macro breakdown for your body
type. [For example, the macro breakdown for me, being an Ectomorph, is
50% Carbs, 30% Protein & 20% Fats. Meaning 50% of my calories will come
from carbs, 30% will come from protein & 20% will come from fats.]

Ectomorphs:
• Are naturally thin with skinny limbs
• Have a high tolerance for carbs
• Have a naturally fast metabolism making it difficult to gain weight (muscle
or fat)
• MACRO RATIO: 50% Carbs, 30% Protein, 20% Fat

Mesomorphs:
• Are naturally muscular & athletic with wider shoulders; sometimes described
as being “solid”
• Not usually overweight or underweight
• Gain muscle & fat fairly easily
• MACRO RATIO: 40% Carbs, 30% Protein, 30% Fat

Endomorphs:
• Are naturally broad & thick with a larger frame
• Gains fat easily, making it difficult to lose weight
• Less tolerance for carbs
• MACRO RATIO: 25% Carbs, 40% Protein, 35% Fat
 CALCULATE CALORIES & MACROS
Click HERE for a quick & easy way to calculate your calories.
Fill out the quick form, click “Calculate” to be shown your calorie
options. For weight gain, click “Show Info for Weight Gain”. You will
be shown numbers for Mild Weight Loss/Gain, Weight Loss/Gain & Fast Weight
Loss/Gain. Select whichever number that best fits your goal. Although, I do NOT
recommend the “Fast Weight LOSS” option.
If your goal is weight gain & you have a hard time consuming enough food,
begin with your “Weight Gain” number. As your body adjusts to your high
intensity of training & starts demanding more food, try to hit your “Fast Weight
Gain” calorie number. [Type in your calorie number below]

MY DAILY CALORIES

Click HERE to calculate your Macros which will make up your daily
calorie number. Scroll down & click “Personalized Macronutrient
Calculator”, then “Enter Daily Calories” (use the calorie number you
calculated above & insert here). Go down to “Adjust Ratios” & move
the slider to set your Carbs, Protein & Fat percentages using the
above ratios for the body type that best fits you.

MY DAILY MACROS

CARBS ___g PROTEIN____g FATS____g

 MACRO CHEAT SHEET
CLEAN CARBS PROTEIN
• Whole Sprouted Bread [Food for Life • Meats: Chicken [breasts, skinless
Ezekiel Bread, Dave’s Killer Bread] thighs], Turkey, Bison, Chicken
• Whole-Grain Tortilla wraps breakfast sausage, Salmon, Tuna [look
• Whole Wheat Bun for “pole-and-line caught” tuna]
• Kodiak Cakes pancake mix & frozen • Full Fat Greek yogurt [not fat free or
waffles reduced fat]
• Sweet potatoes/Red Potatoes/White • VEGGIES/VEGANS: Seitan, Tofu,
potatoes Beyond Meat “beef” crumbles &
• Jasmine Rice/Brown Rice patties, Gardenburger
• Whole-Wheat Pasta • Black Beans
• Plain oatmeal • Red/Green Lentils
• Quinoa • Whey Protein powder
• Corn • Vegan Protein Powder
• Squash
• Plain, lightly salted rice cakes
• Fruits: Berries [super low in carbs CONDIMENTS/SEASONINGS
compared to other fruits], Watermelon, • Brown or Yellow Mustard
Cantaloupe, Peach • Tabasco/Sriracha hot sauce
• Lightly salted popcorn • 100% Raw Honey
• Veggies [Green beans, kale, spinach, • Balsamic Vinaigrette [Stay away from
brussel sprouts, carrots, asparagus, red/ Ranch, Caeser, Bleu Cheese, Honey
green/orange peppers] Mustard as they are extremely high in
sugar]
CLEAN FATS • Himalayan Pink Salt/ Sea Salt
• Fish [Salmon, Cod] • Cracked Pepper/ Cayenne Pepper
• Avocado • Turmeric
• Organic cheese • Onion Powder/ Garlic Powder
• Whole Eggs [including yolk] • Cinnamon
• Nuts [Almonds, Peanuts, Pistachios] • Stevia
• Nut butters [Peanut butter/Almond • Liquid Aminos [Healthier alternative
Butter/Cashew butter] to Soy Sauce]
• Tahini
• Seeds: Plain Sunflower seeds,
Pumpkin seeds, Chia seeds, Flaxseeds FLUIDS
• Hemp hearts • Water [1 Gallon a day]
• Hummus • Green Tea/Ginger tea
• Edamame • 100% Tart Cherry Juice [for muscle
• 100% Extra Virgin Olive Oil/ Hemp recovery]
Oil/ Avocado Oil • 100% Orange Juice

THE BEST D*MN
GLUTE GUIDE:
THE WORKOUTS
 EQUIPMENT NEEDED

DUMBBELLS MINI HIP RESISTANCE

BANDS

BARBELL FLAT BENCH

(or chair/couch)

SEATED HIP ABDUCTION

MACHINE
 TRAINING TIPS
• Increase weights weekly. Your workouts will change every 2 weeks. Your goal is to
increase your weights every single week. If you don’t have access to heaver weights, slow
down the movements and/or complete an additional set. It is recommended that you
complete this program at the gym so you have full access to more weights.

• Track your weights. There will be space to type in your weights for each movement. By
making note of the weights you use, you can ensure you’re actually getting stronger & can
track your progress. It’ll also help you know where to begin each week. Look at the
previous week’s weights for a movement, & start there.

• Watch videos for every movement to view correct form. Simply CLICK the name of a
movement & a video will pop up. Study my or Neko’s form & mimic.

• Record form & upload to Facebook Group if you feel uncomfortable or feel as though
you aren’t doing a movement correctly so I can critique. If you don’t have correct form, you
could get injured and/or not receive the full benefit of the movement.

• Mind-Muscle Connection is important. Don’t perform movements carelessly. Focus,

contract and relax the muscles being worked. Take your time, don’t rush.

• Pay attention to rest times. Stay within the allotted rest times. Do NOT rest TOO long
or too little!

• NEVER skip warm-ups. You’ve been given warmup to complete before beginning your
workout, be sure to fully warm-up before starting your workout. Also, be sure to stretch
after EVERY workout.

• I recommend wearing flat-soled shoes for lower body workouts, such as Van’s or
Converses, not running shoes.

• TAKE BEFORE PICTURES before you start the program! (Front, Back, & Side views)
Use self-timer or ask a friend to snap before and after pictures so you can see your gains
after you complete the program! Then send them to me via email or Instagram! I would
love to see your results!
 TRAINING CALENDAR
Your 8-week program will consist of a 3-day training split. Try your best to hit EVERY
workout for BEST results! You don’t have to follow the calendar exactly, but make
sure you’re doing the workouts in order and you have at least one day in btw. each
workout. (I wrote in recommended upper body days for guidance).
STAGE 1
SUN MON TUES WED THURS FRI SAT
Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

STAGE 2
SUN MON TUES WED THURS FRI SAT
Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

STAGE 3
SUN MON TUES WED THURS FRI SAT
Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

STAGE 4
SUN MON TUES WED THURS FRI SAT
Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

Rest Workout A [UPPER] Workout B [UPPER] Workout C Rest

 STAGE 1
WEEKS 1-2
CLICK HERE FOR WARMUP
Read description for Warm-up breakdown with
sets & reps. Videos are in order.

LEGEND
DB DUMBBELL
ECCENTRIC [SLOW PACE DURING STRETCH
ECC
PORTION OF LIFT]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
Indicates “Superset”. Complete moves back
A1/A2 to back for 1 set, THEN rest, before
completing another set
 STAGE 1
WORKOUT A
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
DB HIP THRUST WEEK 1 15 _______
[can be done with barbell] 4 15 + 10s 60s
[Home Mod: Use couch in WEEK 2 hold on last rep of
place of bench) every set _______

REAR-FOOT WEEK 1 10/leg

_______
ELEVATED DB SPLIT 4 60s
SQUAT WEEK 2 12/leg
_______
DB SUMO RDL WEEK 1 15
[Home Hack: Hold 2 DB’s _______
4 60s
instead of one if you only
WEEK 2 15 _______
have light DB’s]
A1) SEATED HIP
WEEK 1 15
ABDUCTION _______
MACHINE 3
15 + 10s
[Home Mod: Seated WEEK 2 hold on last rep of
every set
60s
Banded Hip Abduction] _______
A2) BANDED WEEK 1 15/side _______
QUADRUPED HIP 3
EXTENSION WEEK 2 18/side _______

WEEK 1 30s/side
_______
SIDE LUNGE PULSE 3 30s
WEEK 2 40s/side
_______
 STAGE 1
WORKOUT B
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED

DOUBLE SQUAT WEEK 1 18 total

_______
PULSE + LEG LIFT 4 60s
[Advanced: Hold heavy DB at
chest] WEEK 2 20 total
_______

A1) BANDED WEEK 1 12/leg

_______
SINGLE LEG HIP 4
THRUST WEEK 2 15/leg
_______
60s
WEEK 1 20
A2) DB GLUTE _______
4
BRIDGE 25+ hold for
WEEK 2
10s on last rep _______

WEEK 1 12/leg
_______
DB REVERSE LUNGE
3 60s
+ KNEE DRIVE
WEEK 2 15/leg
_______

WEEK 1 20/side
SIDE LYING BAND _______
3 30s
ADBUCTION
WEEK 2 25/side
_______
 STAGE 1
WORKOUT C
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
B-STANCE HIP WEEK 1 10/side
_______
THRUST 4 60s
[can be done with barbell] WEEK 2 12/side
_______
WEEK 1 10/leg _______
A1) 1.5 DB RDL 4
WEEK 2 12/leg _______
A2) ECC DB STEP WEEK 1 10/leg 60s
_______
UP 4
[working leg stays on WEEK 2 12/leg
bench/chair] _______

B1) BANDED SL WEEK 1 10/leg _______

4
GLUTE BRIDGE WEEK 2 12/leg _______
B2) BACK 60s
WEEK 1 15
EXTENSION 4
_______
[Home Mod:BANDED
WEEK 2 18
SUPERMAN] _______
HOT 100 FROG WEEK 1 100
PUMP 10s [only rest _______
1 for 10s at a
[100 reps AFAP with perfect
time, if needed]
form] 
 WEEK 2 100
*bodyweight _______
 STAGE 2
WEEKS 3-4
CLICK HERE FOR WARMUP
Read description for Warm-up breakdown with
sets & reps. Videos are in order.

LEGEND
DB DUMBBELL
ECCENTRIC [SLOW PACE DURING STRETCH
ECC
PORTION OF LIFT]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
Indicates “Superset”. Complete moves back
A1/A2 to back for 1 set, THEN rest, before
completing another set
 STAGE 2
WORKOUT A
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
DB HIP THRUST W/
WEEK 3 15
1 BAND ABDUCTION _______
[can be done with barbell]
4 60s
*Be sure abduction is slow WEEK 4 15
& controlled *2 band abductions _______

A1) 1.5 SUMO RDL WEEK 3 15

[Home Hack: Hold 2 DB’s _______
4
instead of one if you only WEEK 4
have light DB’s] 15
60s _______

A2) ECC FEET- WEEK 3 20

_______
ELEVATED GLUTE 4
BRIDGE WEEK 4 25
_______
15+ 10s
WEEK 3 hold on last rep of
STANDING BAND every last set _______
4 45s
ABDUCTION 18 + 10s
WEEK 4 hold on last rep of
every last set _______

PAUSE DB FROG WEEK 3 20

PUMP _______
3 30s
[hold up position for 2s
every rep]
WEEK 4 25
_______
 STAGE 2
WORKOUT B
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
PAUSE GOBLET WEEK 3 12
_______
SQUAT 4 60s
[Extra burn: place band right WEEK 4 15
above knee] _______
A1) ECC SL WEEK 3 12/leg _______
ELEVATED GLUTE 4
BRIDGE WEEK 4 15/leg
60s _______
A2) DB REVERSE WEEK 3 12/leg _______
LUNGE + KNEE 4
DRIVE WEEK 4 15/leg
_______
WEEK 3 15 _______
B1) KB SWING 4
WEEK 4 15 _______
B2) PAUSE BANDED
WEEK 3 18/leg 60s
QUADRUPED HIP _______
3
EXTENSION
[2 second pause during WEEK 4 20/leg
extension] _______
12 + 10s hold
WEEK 3
PAUSE SIDE LYING on last rep _______
1 30s
BAND ABDUCTION 15 + 10s hold
WEEK 4
on last rep _______
 WORKOUT C STAGE 2

WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
WEEK 3 12/side
PAUSE B-STANCE _______
4 60s
HIP THRUST
WEEK 4 15/side
_______
A1) SINGLE LEG WEEK 3 15/leg
_______
DB RDL 4
[Mod: Hand-Assisted WEEK 4 18/leg
SL RDL] 60s _______

A2) DB BULGARIAN WEEK 3 12/leg _______

4
SPLIT SQUAT WEEK 4 15/leg _______
B1) ALTERNATING WEEK 3 20 total _______
BANDED HIP 3 60s
THRUST WEEK 4 20 total
_______

WEEK 3 12/leg _______

B2) 1.5 SIDE LUNGE 3 30s
WEEK 4 15/leg _______
BACK EXTENSION WEEK 3 20
[Home Mod:BANDED 3 45s
SUPERMAN] WEEK 4 22 _______
 STAGE 3
WEEKS 5-6
CLICK HERE FOR WARMUP
Read description for Warm-up breakdown with
sets & reps. Videos are in order.

LEGEND
DB DUMBBELL
ECCENTRIC [SLOW PACE DURING STRETCH
ECC
PORTION OF LIFT]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
Indicates “Superset”. Complete moves back
A1/A2 to back for 1 set, THEN rest, before
completing another set
 STAGE 3
WORKOUT A
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
10/leg + 10 w/
WEEK 5
SL HIP THRUST + both legs _______
5 60-90s
DUAL HIP THRUST WEEK 6 12/leg + 12
both legs _______

A1) ECC TRAP BAR WEEK 5 15

RDL 5
_______
[Home Mod: ECC WEEK 6
NEUTRAL GRIP DB RDL]
15
60-90s _______

WEEK 5 20 total
A2) BANDED GLUTE _______
5
BRIDGE MARCH WEEK 6 30 total
_______

B1) PAUSE WEEK 5 12/leg

STANDING BAND 4 60s
_______

ABDUCTION WEEK 6 15/leg

[2 sec pause] _______

B2) BODYWEIGHT 40, last set

WEEK 5
AMRAP _______
FROG PUMP 4 30s
[hold up position for 2s WEEK 6 40, last set
every rep] AMRAP _______
 STAGE 3
WORKOUT B
REST WEIGHTS
MOVEMENT SETS REPS
TIME USED
15 + pulse
WEEK 5 until failure on
last rep of last
1.5 GOBLET SQUAT set _______
[Extra burn: band right above 5 60-90s
knee]
15 + pulse
WEEK 6 until failure on
last rep of last
set _______
A1) PAUSE BULGARIAN WEEK 5 10/leg _______
SPLIT SQUAT 5
[2s pause in bottom position] WEEK 6 10/leg
60-90s _______
A2) BANDED DB GLUTE WEEK 5 15 _______
5
BRIDGE W/ ABDUCTION WEEK 6 20 _______
15 total reps
w/ 3s pause
B1) ISO BANDED WEEK 5 after every
QUADRUPED HIP 4
3rd rep _______
EXTENSION 18 total reps
w/ 3s pause
[3 REPS + 3s PAUSE] WEEK 6 after every 60s
3rd rep _______

WEEK 5 12 [DOWN &

B2) SQUAT TO KNEES 4
UP=1 REP] _______

WEEK 6 15 [DOWN &

[extra burn: add DB to chest]
UP=1 REP] _______
 WORKOUT C STAGE 3

WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
10/leg + 10
WEEK 3 both legs, toes
B-STANCE HIP
up _______
THRUST + DB HIP 4 60-90s
12/leg + 12
THRUST WEEK 4 both legs, toes
up _______

A1) STAGGERED- WEEK 3 12/leg

_______
STANCE RDL 4
WEEK 4 15/leg
60-90s _______

A2) PAUSE FROG WEEK 3 25 _______

4
PUMP WEEK 4 30 _______
B1) SIDE LYING WEEK 3 15 _______
4 60s
BAND ABDUCTION WEEK 4 18 _______
B2) PAUSE BACK WEEK 3 30 _______
EXTENSION
*2sec pause at top while 4 30s
squeezing glutes & lower back
[Home Mod: Pause WEEK 4 30
Banded Superman] _______
 STAGE 4
WEEKS 7-8
CLICK HERE FOR WARMUP
Read description for Warm-up breakdown with
sets & reps. Videos are in order.

LEGEND
DB DUMBBELL
ECCENTRIC [SLOW PACE DURING STRETCH
ECC
PORTION OF LIFT]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
Indicates “Superset”. Complete moves back
A1/A2 to back for 1 set, THEN rest, before
completing another set
 STAGE 4
WORKOUT A
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
WEEK 7 12/leg _______
ECC SL HIP THRUST 5
WEEK 8
60s-90s
15/leg
_______
A1) 1.5 SUMO RDL WEEK 7 15
_______
[Home Hack: Hold 2 DB’s 5
instead of one if you only WEEK 8 15
have light DB’s] _______
60s-90s
WEEK 7 25
A2) BRIDGE HIP _______
5
ABDUCTION WEEK 8 25
_______
B1) BANDED FROG WEEK 7 30 _______
STANCE HIP 4
WEEK 8
THRUST 30
_______
60s
WEEK 7 30s
B2) SIDE LUNGE _______
4
HOLD WEEK 8 40s
_______

PAUSE DB FROG WEEK 7 40

PUMP _______
4 45s or less
[hold up position for 2s WEEK 8 40
every rep] _______
 STAGE 4
WORKOUT B
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
10 total
REVERSE LUNGE + WEEK 7 [2 lunges + squat
= 1 rep] _______
GOBLET SQUAT 4 60s
WEEK 8 12 total
COMPLEX [2 lunges + squat
= 1 rep] _______

A1) ECC DB STEP WEEK 7 12/leg

_______
UP 4
WEEK 8 15/leg
_______
60s
A2) ISO BANDED WEEK 7 15/leg
QUADRUPED HIP _______
4
EXTENSION WEEK 8 18/leg
[3 REPS + 3s PAUSE] _______
15 total reps w/
STANDING BAND WEEK 7 3s pause after
ABDUCTION w/ ISO every 3rd rep _______
3 60s
HOLD WEEK 8
18 total reps w/
3s pause after
[3 REPS + 3s PAUSE]
every 3rd rep _______

WEEK 7 15 [DOWN & UP=1

DB SQUAT TO REP] _______
KNEES 3 30s
[Extra burn: add bands]
WEEK 8 18 [DOWN & UP=1
REP] _______
 WORKOUT C STAGE 4
WEIGHTS
MOVEMENT SETS REPS REST TIME
USED
12/leg + 10
B-STANCE HIP WEEK 7 both legs, toes
THRUST + DB HIP up _______
5 60s
THRUST 15/leg + 15
WEEK 8 both legs, toes
[Barbell can be used]
up _______
A1) STAGGERED- WEEK 7 15/leg _______
STANCE RDL 4
*increase weight following
WEEK 8 15/leg
week _______
60s
A2) DEFICIT SPLIT WEEK 7 10/leg
_______
SQUAT 4
[Home Mod: 1.5 WEEK 8 12/leg
Bulgarian Split Squat] _______

B1) KB SWING WEEK 7 20 _______

[Home Hack: Use DB if 3
WEEK 8 60s
KB is unavailable] 20
_______

B2) SIDE LUNGE WEEK 7 30 pulses/leg _______

PULSE 3 30s
WEEK 8 40 pulses/leg
[Extra Burn: add DB to chest] _______
PAUSE BACK WEEK 7 20
EXTENSION
*2sec pause at top while 3 WEEK 8 45s
squeezing glutes & lower back 20
[Home Mod: Pause Banded
 LET’S CONNECT!
BE SURE TO TAG ME IN
YOUR WORKOUT SELFIES
& VIDEOS!
@TheFitnessKi