"Build. Burn. Become."

Your Complete Workout Guide to Strength, Shape & Stay Consistent.
Welcome to Your Plan
"We train smart. We train strong. And we train to feel unstoppable."
This guide is your step-by-step roadmap for building strength, shaping your glutes, and dropping body fat — without burning out or second-guessing every rep.
Weekly Training Split Overview
Monday
Glutes & Hamstrings
Tuesday
Push (Shoulders, Chest, Triceps)
Wednesday
Active Rest or Steps
Thursday
Quads & Glutes
Friday
Pull (Back & Biceps)
Saturday
Optional: Steps and 30 min Cardio/Yoga/Pilates
Sunday
Full Rest & Recovery
🎯 3–5 WORKOUTS PER WEEK IS IDEAL. LISTEN TO YOUR BODY, BUT STAY CONSISTENT.
Glutes & Hamstrings Day (Workout Breakdown)
FOCUS: STRENGTHEN + GROW THE GLUTES & HAMSTRINGS WITH VOLUME AND CONTROL
1
Romanian Deadlifts
4 sets x 12 reps
2
Hip Thrusts (BB/Machine)
4 sets x 15 reps
3
Single-Leg Hip Thrusts (Bodyweight/DB)
3 sets x 12 reps per leg
4
Cable Glute Kickbacks
3 sets x 20 reps per leg
5
Dumbbell Stand-Ups
2 sets x 20 reps per leg
6
Seated or Laying Leg Curls
3 sets x 15 reps
đź’ˇ GLUTES NEED TENSION + VOLUME. PRIORITIZE FORM AND FEEL EVERY REP.
Push Day (Shoulders, Chest, Triceps)
FOCUS: UPPER BODY POWER, SHAPE & PUSH STRENGTH
1
Seated Dumbbell Shoulder Press
4 sets x 12 reps
2
Dumbbell Lateral Raises
4 sets x 12 reps
3
Machine Chest Press
4 sets x 12 reps
4
Bench Press
4 sets x 12 reps
5
Tricep Rope Extensions
3 sets x 20 reps
6
Tricep Dips
3 sets x 20 reps
đź’Ş PUSH DAYS HELP BALANCE YOUR PHYSIQUE AND BOOST YOUR OVERALL STRENGTH.
Quads & Glutes Day
FOCUS: LEG STRENGTH WITH EXTRA GLUTE ACTIVATION
1
Barbell Back Squats
4 sets x 12 reps
2
Reverse Lunges (BB or DB)
3 sets x 12 reps per leg
3
Bulgarian Split Squats
3 sets x 12 reps per leg
4
Leg Press
3 sets x 12 reps
5
Leg Extensions
3 sets x 15 reps
🍑 QUADS + GLUTES = POWERHOUSE COMBO FOR LEG DEFINITION AND SHAPE.
Pull Day (Back & Biceps)
FOCUS: BUILD A STRONG BACK, DEFINED ARMS, AND BETTER POSTURE
1
Pull-Ups (Unassisted/Machine/Bands)
3 sets x 10 reps
2
Barbell Bent Over Rows
3 sets x 12 reps
3
Lat Pulldowns
4 sets x 12 reps
4
Cable Seated Rows
4 sets x 12 reps
5
Cable Face Pulls
3 sets x 15 reps
6
Dumbbell Bicep Curls
3 sets x 20 reps
👊 STRONG BACKS SUPPORT EVERYTHING. DON’T SKIP PULL DAY.
Steps & Cardio
No crazy HIIT. No soul-sucking cardio. Just smart movement.
Steps: Aim for 8k–10k/day
Walks, errands, dancing—get creative!
Cardio: Optional 1–4x per week (20 mins)
🎯 THE GOAL IS FAT LOSS WITHOUT STRESSING YOUR SYSTEM.
Water Goals
HYDRATION
Aim for 3L per day
Use a bottle you like (it helps)
Add electrolytes
đźš° SMALL CHANGES IN HYDRATION = BIG CHANGES IN ENERGY & RECOVERY.
Recovery is Still Progress
Rest is where the magic happens.
Sleep: 7–9 hrs per Night
Mobility: Light Stretching or Yoga
Active Rest = Walks, Steps, Deep Breaths
You don’t grow by grinding—you grow by recovering well.
Tracking Progress Like a Pro
Forget the scale—it’s just one tool. Here’s what matters:
  • âś… Progress photos (front/side/back) every 2–4 weeks
  • âś… Tape measurements: waist, glutes, thighs
  • âś… Journal your strength — reps, weights, notes
  • âś… Track how you feel — mood, energy, motivation
📝 Progress is more than numbers. It’s how you carry yourself.
Final Words
You don’t need to be perfect. You just need to show up more often than not.
Missed a session? Reset, don’t quit.
Not feeling it today? Do the warmup, then decide.
Confidence comes from keeping promises to yourself.
You don’t need to be perfect. You just need to show up more often than not.
Missed a session? Reset, don’t quit.
Not feeling it today? Do the warmup, then decide.
Confidence comes from keeping promises to yourself.
🔥 STRONG GLUTES. STRONG HABITS. STRONG MINDSET.
LET’S BUILD IT.
Plan Secured. Now Train Like You Mean It.
This guide isn’t just a workout plan — it’s a tool to help you build strength, shape your body, and take control of your progress without the overwhelm.
You know what to do.
You know how to do it.
Now it’s time to show up, stay consistent, and let the results speak for themselves.
You won’t always feel motivated. But you’ll always be proud you started.
đź’¬ Ready to lock in and level up?
Drop “WORKOUT” in my Instagram DM.