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Pay attention ladies, for this is the program you're looking for if you want to bring up your backside!

Glutes 3x is a glute-focused hypertrophy program. Get yourself peached with just 3 days a week of training of ramping up volume.

Coupled with a sound diet containing good amount of protein, a generous amount of calories and carbs, and plenty of healthy fats, you will fill those jeans like never before!

Focus

The goal here is gaining muscle mass. The emphasis is on growing and shaping a glorious set of glutes! 🍑💎🔥

Structure

Three days a week. Try having at least one non-training day between sessions for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: rest
• Wed: training
• Thu: rest
• Fri: training
• Sat: rest
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Progression happens by adding reps, adding weight and resetting reps, or microloading when adding a rep is too difficult.

The app handles progression automatically.