• Activate glutes with mini-band clamshells and bridges before every lower body session.
• Volume is high — rest fully between sets if needed rather than sacrificing form.
• HIIT day: focus on power output — the burn should be intense.
• Upper body: slow tempo sculpts more than fast reps — 3–4 sec negatives recommended.
• Protein priority: 1–1.2g per lb bodyweight to support glute growth.
• Pre-workout: banana or oats 60–90 min before. Post-workout: protein within 45 min.
• Activate glutes with mini-band clamshells and bridges before every lower body session.
• Volume is high — rest fully between sets if needed rather than sacrificing form.
• HIIT day: focus on power output — the burn should be intense.
• Upper body: slow tempo sculpts more than fast reps — 3–4 sec negatives recommended.
• Protein priority: 1–1.2g per lb bodyweight to support glute growth.
• Pre-workout: banana or oats 60–90 min before. Post-workout: protein within 45 min.