Lipo Allegations

Designed to build glute-dominant lower body strength, create a lifted and toned shelf, smooth hip transitions, and develop a sculpted back for a naturally snatched waist illusion. this plan Prioritizes progressive overload, and moderate volume upper body training to maintain feminine arm proportions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

goal for each day is one more rep and one more pound than the last

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Glute Kickback (Cable)

Leg Press

Lateral Raise (Dumbbell)

Shelf Day

pull ups or lat pulldowns 
deltfly any variation 
hip abduction lean forward 
cable kb straight back

Pull-Up (Assisted)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Hip Abductor (Machine)

Back/ Glute Medius

smitch Rdl, high box, frog pumps last 2 x20

Romanian Deadlift (Barbell)

Hip Thrust (Dumbbell)

Shape Day

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