FAQ
How do I use this program?
This program is meant to be followed exactly as written. Every training day was intentionally designed to complement the days before and after it, allowing for optimal muscle growth, recovery, and performance.
I strongly encourage you to:
● Follow the weekly split in order
● Complete the exercises, sets, reps, and tempo as prescribed
● Focus on consistency over perfection
Foam rolling is recommended daily to support recovery and mobility. I understand not everyone will foam roll every single day, which is why I included an active recovery day with mobility work. This allows you to continue moving, promote blood flow, and reduce soreness—even when your body feels tired.
The Saturday full-body day is still glute- and back-focused but intentionally less intense than earlier sessions in the week. This helps maintain stimulus while allowing your muscles time to recover and grow. Trust the structure—it was built with purpose.
● Follow the weekly split in order
● Complete the exercises, sets, reps, and tempo as prescribed
● Focus on consistency over perfection
Foam rolling is recommended daily to support recovery and mobility. I understand not everyone will foam roll every single day, which is why I included an active recovery day with mobility work. This allows you to continue moving, promote blood flow, and reduce soreness—even when your body feels tired.
The Saturday full-body day is still glute- and back-focused but intentionally less intense than earlier sessions in the week. This helps maintain stimulus while allowing your muscles time to recover and grow. Trust the structure—it was built with purpose.
How long will the workouts take?
Workout length varies based on:
● How long you rest between sets
● How busy your gym is
● Your experience level
On average, workouts will take 60 to 90 minutes, depending on the day.
● How long you rest between sets
● How busy your gym is
● Your experience level
On average, workouts will take 60 to 90 minutes, depending on the day.
How long should my rest time be between sets?
Rest times will vary throughout the program.
● For most sets, allow 30–45 seconds of rest
● After heavier lifts, rest until your heart rate comes down and you feel ready to perform the next set with good form
As you progress and begin lifting heavier, you may notice that you naturally need longer rest periods. This is normal and encouraged—listening to your body is key.
● For most sets, allow 30–45 seconds of rest
● After heavier lifts, rest until your heart rate comes down and you feel ready to perform the next set with good form
As you progress and begin lifting heavier, you may notice that you naturally need longer rest periods. This is normal and encouraged—listening to your body is key.
Is this program gym-based only?
Yes. This is a gym-only program.
I believe true muscle growth—especially glute growth—requires progressive overload and external resistance. Light weights and bodyweight-only training are not sufficient to produce the results this program is designed to deliver.
If you’re looking for real, noticeable changes within 6 weeks, gym access is required.
I believe true muscle growth—especially glute growth—requires progressive overload and external resistance. Light weights and bodyweight-only training are not sufficient to produce the results this program is designed to deliver.
If you’re looking for real, noticeable changes within 6 weeks, gym access is required.
Will I need any accessories to complete this program?
Yes. Some accessories are required.
Depending on your gym, you may need:
● Resistance bands
● Ankle straps
● A foam roller
To make this easy, I’ve created an Amazon storefront with:
● All required accessories
● Optional tools
● Some of my favorite wellness and recovery items
If your gym does not already have these, you may need to purchase them separately.
Depending on your gym, you may need:
● Resistance bands
● Ankle straps
● A foam roller
To make this easy, I’ve created an Amazon storefront with:
● All required accessories
● Optional tools
● Some of my favorite wellness and recovery items
If your gym does not already have these, you may need to purchase them separately.
How do I choose the correct weights?
Weight selection is crucial.
● Medium weight: You should start to struggle during the last 2–3 reps of the set, while maintaining good form.
● Heavy weight: You should feel challenged throughout the entire set, but still be able to complete all reps with proper form.
If your form breaks down, the weight is too heavy. Progress happens through control, not ego lifting.
● Medium weight: You should start to struggle during the last 2–3 reps of the set, while maintaining good form.
● Heavy weight: You should feel challenged throughout the entire set, but still be able to complete all reps with proper form.
If your form breaks down, the weight is too heavy. Progress happens through control, not ego lifting.
Should I take before and after pictures?
Yes—highly recommended.
Progress isn’t always visible day to day, but photos help you see changes over time. You do not need to show your face if you choose to share results.
In addition to photos, I strongly recommend:
● Measuring your glutes and legs
● Using the weekly tracker PDFs to log weights, reps, and performance
Tracking creates awareness, motivation, and proof of progress.
Progress isn’t always visible day to day, but photos help you see changes over time. You do not need to show your face if you choose to share results.
In addition to photos, I strongly recommend:
● Measuring your glutes and legs
● Using the weekly tracker PDFs to log weights, reps, and performance
Tracking creates awareness, motivation, and proof of progress.
What if I miss a workout day?
Life happens—and that’s okay.
If you miss a day:
● Simply pick up where you left off
● Use the missed day as a rest day if needed
● Or listen to your body and keep the original rest day
This may mean the program takes slightly longer than 6 weeks—and that’s perfectly fine. Consistency over time matters more than rushing.
If you miss a day:
● Simply pick up where you left off
● Use the missed day as a rest day if needed
● Or listen to your body and keep the original rest day
This may mean the program takes slightly longer than 6 weeks—and that’s perfectly fine. Consistency over time matters more than rushing.
How many days per week is this program?
This is a structured multi-day weekly split designed to balance training, recovery, and progression. Follow the weekly schedule as written for best results.
Is this program beginner-friendly?
This program is best suited for:
● Beginners who have gym access and are willing to learn
● Intermediate lifters who want structure and progression
If you are brand new to the gym, I recommend starting with lighter weights and focusing heavily on form—especially if you purchase the edition with coaching videos.
● Beginners who have gym access and are willing to learn
● Intermediate lifters who want structure and progression
If you are brand new to the gym, I recommend starting with lighter weights and focusing heavily on form—especially if you purchase the edition with coaching videos.
Will this program make me bulky?
No.
This program is designed to:
● Build glutes
● Enhance curves
● Strengthen the upper body to support an hourglass illusion
Muscle growth takes time, consistency, and nutrition. You will look strong, toned, and confident, not bulky.
This program is designed to:
● Build glutes
● Enhance curves
● Strengthen the upper body to support an hourglass illusion
Muscle growth takes time, consistency, and nutrition. You will look strong, toned, and confident, not bulky.
Do I need to follow a specific diet?
No strict diet is required.
Nutrition guidance is provided to support your training, but this program does not include meal plans. Focus on:
● Eating enough protein
● Fueling your workouts
● Staying consistent
Results come from training + nutrition + recovery working together.
Nutrition guidance is provided to support your training, but this program does not include meal plans. Focus on:
● Eating enough protein
● Fueling your workouts
● Staying consistent
Results come from training + nutrition + recovery working together.
Is this program refundable?
Due to the digital nature of this product, all sales are final. Please review all details carefully before purchasing.
Can I repeat this program after 6 weeks?
Yes.
You may:
● Repeat the program
● Increase weights the second time through
● Use it as a foundation before transitioning into customized coaching
Many clients see even better results the second round.
You may:
● Repeat the program
● Increase weights the second time through
● Use it as a foundation before transitioning into customized coaching
Many clients see even better results the second round.