Evelina's Ass Builder is a dynamic 9-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength. Comprising three sessions per week, this plan features a mix of barbell, machine, and bodyweight exercises, including Romanian deadlifts, hip thrusts, and Bulgarian split squats, ensuring a comprehensive approach to building a powerful posterior. Each workout is structured to challenge your muscles with progressive intensity, making it perfect for lifters at any level looking to elevate their gains. Get ready to transform your physique and boost your confidence!

Evelina's Ass Builder (1)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Romanian Deadlift (Barbell)

Squat (Barbell)

Hanging Knee Raise

Hip Abductor (Machine)

Chest Press (Machine)

Face Pull

Lower Day 1

Pull-Up (Assisted)

Dip (Assisted)

Back Extension (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Upper Day

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Decline Crunch (Weighted)

Hamstring Curl

Seated Row (Cable)

Tricep Rope Push Down (Cable)

Lower Day 2

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