V Shape Guide

Fitness With Em
THE "V" SHAPE

GUIDE
A gym glute guide catered towards those who

have a natural "v" shape looking to achieve
the fullest glute look possible!
FITNESS WITH EM
DISCLAIMER
You are unable to change your

natural bone structure. You
can't change the way they look
genetically, however you can
grow muscle in areas to
enhance or minimize a certain
look. This is what this guide is all
about! Not just my guide, but
also my fitness influence and
training is heavily centered
around this training method.
Getting to know your
BONE STRUCTURE
Our bone structure determines how our glutes
look on us. That includes the femur and our
pelvic structure all around.
The length of the femur head and most importantly

the orientation and shape of your pelvis determines
how your backside looks.
I talk about this more in this 'Training

for Your Glute Shape' video if you are
interested - click on the image to watch
and learn more!
This is how and why everyone looks so different! Not just in our hips,
but also everywhere in our body such as shoulders, back, and legs.
If you have a wide hip bone

structure, naturally your hips
are going to look wider than
your upper portion and you
have that traditional hourglass
body - and vice versa!
So what does a
"V" SHAPE need?
So when we look at a "V"

shape, the top of the hips are
wide, but it tapers down to a
more narrow shape as you go
down the leg. The fat
distribution is higher up on the
hip compared to other areas.
So what's missing? The

middle and bottom portion.
The glute minimus is at that middle

portion, and the hammies fill up the
"underglute" area. So this guide will put
an extra emphasis on glute minimus
workouts in conjunction with
hamstring workouts.
Growing both muscles will help increase the

muscle mass in the bottom portion of your
legs, further minimizing the uneven wide area of
your hips! The goal is to make it less noticeable.
Compound workouts like Hip Thrusts, RDLs, Squats (all variations) and
Step Ups will still be a priority in this guide because they have the highest
glute activation! We still need those to grow the Glute Maximus (main glute).
The difference is, we are dividing our days to include 3 extra workouts for the
Glute Minimus.
THE RESEARCH
To be absolutely sure that we target the Glute Minimus + Underglutes
correctly, I looked at this research article from the year 2020 that looked at
which exercises activated the Glute Minimus and Glute x Hamstrings the
most:
click on the images to be directed to the research articles!
This systematic review has This research article has

concluded that the top glute concluded that the top "under-
minimus workouts were: glute" workouts were:
Hip abduction, Good Mornings

Single leg Deadlift
Hip clam, Back Squats
Single leg bridge Modified Single Leg Squat
Standing hip abduction (Bulgarians + single leg
press)
Knowing this, I made sure to include this guide so that we can

pay EXTRA attention to these workouts by adding at least 2
glute medius and hammies workouts at the end of each leg
day.
There will be a mix of compounds (for the glute max + legs), a mix of secondary
workouts (that combines various glute muscles), and glute minimus isolation
workouts.
WHAT TO EAT
DIET IS 90% OF THE WORK! GOING TO THE GYM BUILDS YOUR BODY
AND MUSCLES - BUT WHAT YOU EAT WILL SHOW IT OFF.
BUILDS AND REPAIRS MUSCLE

PROTEIN
Lean Chicken Breast PROVIDES BODY WITH ENERGY TO
Protein Pancake Mix LIFT THE WEIGHTS
92% or higher Lean Beef
92% or higher Lean Turkey
Turkey Bacon
Lentils
CARBS
Shrimp Bananas
Salmon/Smoked Salmon Whole Wheat Bread
Non-fat Greek Yogurt Strawberries + Blueberries
Tofu Quinoa
Fat Free Mozzarella Cheese Jasmine/Basmati/Brown Rice
Whole Wheat Pasta Frozen Fruit (for smoothies)
Sweet Potatoes
Rolled Oats
Chickpeas
Broccoli
Brown Pasta
HELPS BODY ABSORB VITAMINS AND Any Bean Pasta
STORE ENERGY Carb Balance Whole Wheat Wraps
Black Beans
FATS KEEPS BLOOD SUGAR LEVELS LOW AND

Avocado KEEPS APPETITE IN CHECK
Brown Eggs
Natural Peanut Butter
Goat Cheese
Feta Cheese VEGGIES
Meunster Cheese
Olive Oil for cooking Lentil Beans
Peanuts Spinach
Almonds Asparagus
Broccoli
Carrots
Sweet Potato
HOW TO EAT
FOR YOUR GOALS
Depending on where you are in your journey, you might be looking to
lose fat, gain muscle, or both (body recomp).
Here’s how you can structure your eating based on each goal:
FAT LOSS
If your primary goal is to lose fat, you will need to burn more than you
are eating. To figure out how much you need to eat:
⊛ Calculate your TDEE here - do NOT include exercise

⊛ Once you figure out how many calories you naturally
burn, make sure you do not eat over this number per
day.
⊛ Since you need to burn more than you eat, you will PROTEIN
need to make sure you burn calories enough to go under
your TDEE. You can do this with an Apple watch or a THE MOST IMPORTANT PART!
calorie burn calculator available at Amazon. Tracking macros is not necessary, so don't worry if you
want to do intuitive eating. However, it is absolutely
crucial you make sure you hit your protein goal every
day.
MUSCLE GAIN multiply your weight in pounds by 1.

This number is how many grams of
protein you should strive to eat every day.
If your primary goal is to gain muscle, you will need to eat more than
you are burning. To figure out how much you need to eat: If it is difficult for you to reach your daily protein,
multiply your weight by .7 instead.
⊛ Calculate your TDEE here - do NOT include exercise
⊛ Once you figure out how many calories you naturally
burn, make sure you eat 100-300 cal over this number per
day.
⊛ You will need to make sure you burn calories less than
your TDEE. You can track this with an Apple watch or a
calorie burn calculator available at Amazon.
BODY RECOMP
If a body recomp is your primary goal, you will need to eat at a
maintenance but burn 200-300 calories in the workouts. Think of
it as a combination of a muscle gainer's eating habits but a fat loss'
calorie burner workout. Calculate your TDEE here.
HOW THIS
GUIDE
IS STRUCTURED
Now we're ready to follow the routine! This guide includes

both a 2 day and 3 day routine, so you are able to choose based
on your own schedule.
See when you're available and can make time to squeeze in the
gym (allow yourself 3-2 hours for travel, working out, getting
home, showering, etc).
As you'll notice, there is only one week of

workouts in this guide.
The reason for this is because it is crucial to follow a structured

program in order to see growth. Performing different exercises
every week can alter or slow down the process.
This is how your body adapts to changes and improves overtime,

by working on a routine that continuously improves as you
repeat it. Give yourself at least 3 months to see changes!
Click here for 2 day leg day

♡
Click here for 3 day leg day
2 LEG DAYS
SPLIT EXAMPLES
Here are some ideas on how to structure in this 2 day leg day
week! Check out the various split options below:
Would you rather follow rest days rather than

a fixed split?
LEGS No matter the

ARMS day of the week
REST Allows for 2
LEGS days of rest for
ARMS both arms and
leg
REST
LEG DAY 1
45 seconds of rest
between each set
CLICK LINKS
FOR
DEMO/TUTORIALS ♡
Warm Up with light weight, 8 reps
Moderate weight, 12 reps
Heavy weight, 10 reps
Heaviest weight, 8 reps
WARM UP:
Warm Up with light weight, 8 reps each leg no or light weight, can easily pass 12 reps
Moderate weight, 12 reps LIGHT WEIGHT:
Heavy weight, 12 reps a weight where you comfortable get to 10
MODERATE WEIGHT:
a weight where you get to 10 and feel a pump
HEAVY WEIGHT:
Warm Up with no weight, 10 reps a weight here you struggle to finish the last 2 sets
Moderate weight, 12 reps HEAVIEST WEIGHT:
Heavy weight, 8 reps lia weight where you struggle to finish the last 4
Warm Up with light weight, 6 reps reach leg

Heavy weight, 10 reps Tired of going up in
weight?
Click here to explore
different ways to
progressively overload
Warm Up with light weight, 6 reps without upping the weight.

LEG DAY 2
45 seconds of rest
between each set
CLICK LINKS
FOR
DEMO/TUTORIALS ♡
Warm Up with light weight, 8 reps each leg
Heavy weight 10 reps
WARM UP:
Warm Up with no weight, 10 reps no or light weight, can easily pass 12 reps
Moderate weight, 12 reps LIGHT WEIGHT:
Heavy weight, 10 reps a weight where you comfortably get to 10
MODERATE WEIGHT:
HEAVY WEIGHT:
Warm Up with no weight, 10 reps a weight here you struggle to finish the last 2 sets
Heavy weight, 8 reps lia weight where you struggle to finish the last 4

weight?
different ways to
Do 10 reps on both legs of leg abduction, then immediately after do 10

reps of seated hip abduction (either on a box with a band or on the
machine). Repeat on the other side 3x
Increase weight by 5 lb on the cable abduction
3 LEG DAYS
SPLIT EXAMPLES
Here are some ideas on how to structure in this 3 day leg day
week! Check out the various split options below:
Would you rather follow rest days rather than

a fixed split?
LEGS No matter the

ARMS day of the week
REST Allows for 2
LEGS days of rest for
ARMS both arms and
leg
REST
LEG DAY 1
45 seconds of rest
between each set
CLICK LINKS
FOR
DEMO/TUTORIALS ♡
WARM UP:
no or light weight, can easily pass 12 reps
Warm Up with light weight, 8 reps each leg
LIGHT WEIGHT:
Moderate weight, 10 reps a weight where you comfortable get to 10
Moderate weight, 12 reps MODERATE WEIGHT:
Heavy weight, 12 reps a weight where you get to 10 and feel a pump
HEAVY WEIGHT:
a weight here you struggle to finish the last 2 sets
HEAVIEST WEIGHT:
Warm Up with light weight, 6 reps each leg lia weight where you struggle to finish the last 4

Tired of going up in
weight?
Warm Up with no weight, 10 reps different ways to
Moderate weight, 10 reps progressively overload
without upping the weight.

LEG DAY 2
45 seconds of rest
between each set
CLICK LINKS
FOR
DEMO/TUTORIALS ♡
WARM UP:
Warm Up with light weight, 10 reps no or light weight, can easily pass 12 reps
Light weight, 13 reps
LIGHT WEIGHT:
Moderate weight, 10 reps a weight where you comfortable get to 10
MODERATE WEIGHT:
HEAVY WEIGHT:
Warm Up with no weight, 10 reps
lia weight where you struggle to finish the last 4

weight?
different ways to
without upping the weight.
Lay on the floor on one side with a plate and raise the leg
that's on top to the ceiling, then back down. Complete 3
sets on one leg before moving on to the other.
Light weight, 10 reps
LEG DAY 3
45 seconds of rest
between each set
CLICK LINKS
FOR
DEMO/TUTORIALS ♡
WARM UP:
Warm Up with light weight, 10 reps no or light weight, can easily pass 12 reps
LIGHT WEIGHT:
Heavy weight, 10 reps a weight where you comfortable get to 10
MODERATE WEIGHT:
HEAVY WEIGHT:
Warm Up with no weight, 10 reps
lia weight where you struggle to finish the last 4

Moderate weight, 12 reps Tired of going up in
Heavy weight, 10 reps weight?
different ways to

PROGRESSIVE OVERLOAD
TECHNIQUES
There are many different ways to progressively overload! Upping
the weight is just one of them. Try these other forms of
progressive overload when you don't feel like going heavy.
With these, you'll still be able to train to failure.
Single leg Variation

Pulse Sets
Half-Reps
Holds
Slow-Downs
Holds
Slow-Downs
Need a visual? Go
straight to my
Pulse Sets
Half-Reps Progressive Overload
Holds playlist on TikTok for
Slow Downs
more information!
Supersets
Pyramid Sets
JOIN THE
COMMUNITY
Tag #fitnesswithem on your IG or TikTok

posts for a chance to be followed by me
and featured to my audience and
reposted ♡
I love seeing your progress and journey!
You can email me at

create@emelysosa.com
for personal training inquiries, questions, concerns, or
anything you need!
YOUR DREAM BODY

AWAITS YOU ♡
Fitness With Em

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Fitness With Em

THE "V" SHAPE

A gym glute guide catered towards those who

You are unable to change your

The length of the femur head and most importantly

I talk about this more in this 'Training

If you have a wide hip bone

"V" SHAPE need?

So when we look at a "V"

So what's missing? The

The glute minimus is at that middle

Growing both muscles will help increase the

click on the images to be directed to the research articles!

This systematic review has This research article has

Hip abduction, Good Mornings

Knowing this, I made sure to include this guide so that we can

BUILDS AND REPAIRS MUSCLE

FATS KEEPS BLOOD SUGAR LEVELS LOW AND

⊛ Calculate your TDEE here - do NOT include exercise

MUSCLE GAIN multiply your weight in pounds by 1.

Now we're ready to follow the routine! This guide includes

As you'll notice, there is only one week of

The reason for this is because it is crucial to follow a structured

This is how your body adapts to changes and improves overtime,

Click here for 2 day leg day

Would you rather follow rest days rather than

LEGS No matter the

Warm Up with light weight, 6 reps reach leg

Warm Up with light weight, 6 reps reach leg

Warm Up with light weight, 6 reps reach leg

Do 10 reps on both legs of leg abduction, then immediately after do 10

Would you rather follow rest days rather than

LEGS No matter the

Moderate weight, 12 reps

Warm Up with light weight, 6 reps reach leg

Warm Up with light weight, 10 reps

Warm Up with light weight, 10 reps

Warm Up with light weight, 6 reps reach leg

With these, you'll still be able to train to failure.

Single leg Variation

Tag #fitnesswithem on your IG or TikTok

You can email me at

YOUR DREAM BODY

You might also like