Big Boy’s Shredding Shystem 🕹️

Introducing my Big Boy’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sumo Deadlift (Barbell)

Reverse Lunge (Barbell)

Hyperextension

Leg Curl

Calf Raise (Leg Press)

Glute Kickback (Cable)

Lower 2

Hip Thrust (Barbell)

Bench Press (Dumbbell)

Bent Over Row (Barbell)

Single Arm Iso Row

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hip Abductor (Machine)

Lower 1

Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Face Pull

Skull Crusher

Bicep Curl (Cable)

Upper 2

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