For those with lifting experience, don’t laugh at the low volume.
Follow this and you’ll be shocked how effective doing less, while mastering basics, can be.
For ALL WORKOUTS: Write all weights, repetitions, and rest times down in a dedicated notebook. This will allow you to refer back and raise weights with no distracting screen necessary.
Date and label your workouts.
Make sure LOAD week sets are performed to failure- When it says 10-15 reps, this means you can’t complete more. If you need to, add weight.
I suggest using a 45LB olympic plate as the stepdown lunge platform.
If maximizing your glutes is
of importance to you:
Emphasize “glute squeeze”
in all movements.
At the top of the squat,
top of the hip thrust,
pause and squeeze your butt
as hard as you can.
Muscles learn neurologically-
You can, in essence, signal
priority to the brain, by creating
deliberate tension in a specific
area- to do so with the glutes,
perform an “ugly-butt squeeze” at
the top of each rep, and hold for a
couple seconds, and repeat
on each rep.
This can be done with all hip-hinge
movements, squat, lunge, RDL, etc.
People often refer to this concept
as the “mind-muscle connection.”
Another tool in your toolbox,
that can be used to accentuate
your waist and glutes,
are 5-10m quick daily pump
workouts via short-loop bands.
Blood congestion, as stated before,
is the physiological input driving all
hypertrophy and muscle size.
Low-intensity frequency is a great tool
for maintaining muscle / encouraging growth.
To do this for glutes:
Exercises done with a thin loop
band under the knees, like hip
circles both ways, kneeling donkey
kicks, fire hydrants, done for 5
minutes daily will create blood
congestion in the hips and glutes,
support your gains, and
accentuate your bum.
For core / waist:
Pick a 5-minute abs workout on
YouTube and focus on pulling the
naval in the entire time. If you can’t
perform an exercise with a flat
stomach, rest until you can.
Stomach vacuums also go a long
way.
Why this program flows
the way it does:
Most programs having loads of
bells and whistles, because it sells.
It’s “shiny-object,” design.
Over-complicated, to seem
premium, and make you feel like
you’re getting everything at once.
If you’ve lived at all, you know
nothing comes all at once.
The reason for the initial low
volume, is that it takes a long time
to retain the information and
memory necessary to perform each
compound move required to build
your physique, properly.
All of this is high-skill, high-detail.
The way you do everything matters.
So you don’t want too many
variables too early.
When it comes to weight lifting and
getting results from it,
you need the fundamentals,
rinsed and repeated, on lock,
for months then years.
This is what produces
great physiques.
Download the program to your device by tapping 
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If maximizing your glutes is
of importance to you:
Emphasize “glute squeeze”
in all movements.
At the top of the squat,
top of the hip thrust,
pause and squeeze your butt
as hard as you can.
Muscles learn neurologically
You can, in essence, signal
priority to the brain, by creating
deliberate tension in a specific
area- to do so with the glutes,
perform an “ugly-butt squeeze” at
the top of each rep, and hold for a
couple seconds, and repeat
on each rep.
This can be done with all hip-hinge
movements, squat, lunge, RDL, etc.
People often refer to this concept
as the “mind-muscle connection.”
Another tool in your toolbox,
that can be used to accentuate
your waist and glutes,
are 5-10m quick daily pump
workouts via short-loop bands.
Blood congestion, as stated before,
is the physiological input driving all
hypertrophy and muscle sizeLow-intensity frequency is a tool
you can use to encourage growth.
To do this for glutes:
Exercises done with a thin loop
band under the knees, like hip
circles both ways, kneeling donkey
kicks, fire hydrants, done for 5
minutes daily will create blood
congestion in the hips and glutes,
support your gains, and
accentuate your bum.
For core / waist:
Pick a 5-minute abs workout on
YouTube and focus on pulling the
naval in the entire time. If you can’t
perform an exercise with a flat
stomach, rest until you can.
Stomach vacuums also go a long
way.
Why this program flows
the way it does:
Most programs having loads of
bells and whistles, because it sells.
It’s “shiny-object,” design.
Over-complicated, to seem
premium, and make you feel like
you’re getting everything at once.
If you’ve lived at all, you know
nothing comes all at once.
The reason for the initial low
volume, is that it takes a long time
to retain the information and
memory necessary to perform each
compound move required to build
your physique, properly.
All of this is high-skill, high-detail.
The way you do everything matters.
So you don’t want too many
variables too early.
When it comes to weight lifting and
getting results from it,
you need the fundamentals,
rinsed and repeated, on lock,
for months then years.
This is what produces
great physiques.