🍑 Booty Growth Program

4-Day Clean Split · Track · Edit · Grow

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4-Week Progression Plan

Week 1 — Form + Control

Hip Thrust
50kg · lock technique
RDL
10–15kg · perfect form only
Abduction
30–35kg · stable
No ego lifting. Glutes feel it > lower back. Consistency over weight.

Week 2 — Strength Activation

Hip Thrust
52.5kg (if Wk1 felt easy)
RDL
+2.5kg only if form perfect
Abduction
Same weight · add 2-sec squeeze hold
Signs you're doing well: glute burn during hip thrust, less lower back involvement.

Week 3 — Growth Week

Hip Thrust
55kg
RDL
+2.5kg if still clean
Hip Thrust (Day 1)
Add 1 extra set
Pump comes faster. Upper glute tightening. Curve improving.

Week 4 — Shape Check

Hip Thrust
55–60kg
Abduction
35–40kg
RDL
Stable — focus on depth + stretch
🍑 By now: rounder glutes, more lift, thicker side curve, waist looks smaller.

What you'll see in 4–8 weeks

Rounder, lifted glutes 🍑
Thicker hips + under-glute curve
Smaller waist illusion (contrast effect)
Quad sweep + leg definition
Toned upper body — zero width increase

RDL Form Cues

Romanian Deadlift

Form > weight. Always. Wrong form = lower back lift, not glutes.
1
"Hips back, not down"Push hips behind you like closing a drawer. This is NOT a squat.
2
"Soft knees, not squatting"Slight bend only. Knees stay almost still as hips push back.
3
"Bar close to legs"Slides down thighs/shins. If it drifts away — form broke.
4
"Stretch in hamstrings, not lower back"Stop when you feel deep pull in back of legs — not when back starts working.
✅ Correct feel: hamstring burn + glute stretch at bottom + stable lower back

Hip Thrust Cues

Hip Thrust

1
Chin tucked, eyes forwardLooking at ceiling shifts load to lower back.
2
Squeeze at the TOP — hold 1 secDon't just bounce the reps.
3
Feet flat, shins vertical at topNot too close, not too far. Test and adjust.
4
Drive through heelsFeel glutes — not quads, not hamstrings.
⚠️ Lower back feels it more than glutes → reduce weight immediately

The Simple Rule That Fixes Everything

Day 1
Heavy Glutes — build size
Day 2
Quads + Support Glutes
Day 3
Upper — balance body
Day 4
Hamstrings + Glutes — curve
No exercise fights another day. No duplicate overload. Each day has a clear job.

🍑 Coach Rules

🍑
Glutes = 3 days (Days 1, 2, 4)These are your growth sessions. Never skip all three in a week.
📈
Progress hip thrust firstAdd 2.5kg when last set feels doable but hard. Upper body stays maintained.
🧘🏽‍♀️
Upper body = moderate onlyPosture and tone focus. Never ego lift here or your shape shifts.
🥩
Eat protein every mealGlutes won't grow without it. Eggs, chicken, fish, beans — every single meal.
✅
Form breaks → don't add weightClean reps build muscle. Sloppy reps build injuries.
✅
Feel nothing → change tempo first3 sec down, pause, squeeze up. Changes everything before adding weight.

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