29/08/2025
Stop guessing your way to growth. Here’s a 3-day split that actually works.
No program is ever truly perfect… but this one comes pretty damn close.
Here’s why:
✅ Glutes hit from every angle — lengthened, shortened, and everything in between.
✅ Hamstrings get the work they need to balance your physique.
✅ Quads stay in the mix without taking over.
✅ Upper body is simple, effective, and keeps everything in proportion.
No fluff. No b***y bands, and no burnout.
Just proven patterns — thrusts, RDLs, Bulgarians, step-ups — done right, progressed properly, and placed where they’ll give you the most bang for your buck.
That’s how you grow glutes that look strong and perform strong.
💬 Comment “save” and I’ll send the full plan straight to your inbox.
