12 Week Glute Specialization

Program Overview
This 12-week phase is built around glute growth, lower-body strength, and efficient hypertrophy training. The focus is controlled reps,
quality execution, and creating as much tension as possible in the target muscles.
The goal is not to simply do more work. The goal is to make the right work count through progressive overload, strong execution, and
consistent recovery.
Heavy hip extension work
Glute-biased squat and lunge patterns
Romanian deadlift and hamstring work
Unilateral glute work
Hip abduction and kickback variations
Strategic intensity techniques