blueprint

A 5-day sculpt and tone program designed to grow your glutes while keeping your waist tight and defined. This plan combines heavy lower-body lifts, glute isolation, and core sculpting sessions to create a balanced, hourglass shape. Each workout takes 45–60 minutes and is perfect for women who want to build strength, confidence, and curves… without burnout.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Glute Kickback (Cable)

Seated Hamstring Curl

Reverse Abs Crunch (Bodyweight)

Plank

Lat Pulldown

Standing Shoulder Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Russian Twist

Cable Crunch

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Walking Lunge

Leg Extension

Hanging Leg Raise

Glute Bridge (Barbell)

Cable Abductions

Romanian Deadlift (Dumbbell)

Reverse Lunge (Bodyweight)

Treadmill

Side Bend (Dumbbell)

Hanging Knee Raise

Stretching

Walk

1 reviews for blueprint