Training
My Training Split
A glute-focused, upper-body-balanced rotation with one rest day per week.
Glute Day
Focused on glute development, lower-body strength, and shaping. Starts with the strongest glute-dominant movement and progresses through unilateral work, hinge patterns, and accessory movements.
Exercises
Hip Thrusts
Lead with your strongest glute movement — full range, controlled tempo.
Bulgarian Split Squats
Unilateral work for stability and balanced glute development.
Romanian Deadlifts
Posterior chain focus — glutes and hamstrings with hip hinge.
Adductor Machine
Inner thigh targeting for complete lower-body development.
Abductor Machine
Outer glute focus — builds width and shape.
Calf Raises
Round out the session with lower leg work.
Cardio
Cardio
Every other training day, after lifting. Rotate through these options:
StairMaster
~20 min
Steady pace, glute-friendly cardio.
2-Mile Run
Your pace
Build endurance and mental discipline.
Stationary Bike
~20 min
Low-impact, consistent effort.
Cardio is optional but consistent — part of the overall routine, not a punishment.
Progressive Overload
Weights are not prescribed. Track your own lifts, record your performance, and focus on improving against your past self. Compete with yesterday's you — not anyone else.