Loph’s Lock In

**Loph’s Lock In** is a dynamic 12-week workout program designed to sculpt and strengthen your body through a comprehensive blend of glute-focused and upper body exercises. Committing to just 4-5 days a week, you'll engage in a variety of movements, including barbell hip thrusts and Bulgarian split squats, tailored to maximize muscle growth and enhance overall strength. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to lock in your gains and transform your physique!

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Glute Kickback

Glutes

Military Press (Barbell)

Push Up

Tricep Dip (Bodyweight)

Push Day

Pull-Up (Assisted)

Barbell Row

Cable Low Row

Bicep Curl (Dumbbell)

Squat (Dumbbell)

KAS Glute Bridge

Step-Up (Weighted)

Hip Abductor (Machine)

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