Thunder’s GYAT Plan 3.0

Programme Purpose
This 8-week programme is designed to build strength, enhance muscle tone, and create a lean, balanced “celebrity body” aesthetic while correcting a size and strength imbalance between your left and right glutes. It uses an alternating lower–upper split to maximise recovery, targets the right glute with extra isolation work for symmetry, and integrates both strength-focused compound lifts and shape-enhancing accessory movements. Rest times, tempo control, and progressive RIR ensure consistent progress without excess bulk, while optional conditioning finishers support a lean, athletic look.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

📈 Progression
	•	Weeks 1–2: RIR 2
	•	Weeks 3–4: RIR 1
	•	Week 5: RIR 0
	•	Week 6: RIR 3 (deload)

Front Box Squat

Bulgarian Split Squat (Dumbbell)

Hip Abduction (Cable)

Glute Kickback (Cable)

Standing Calf Raise

Single Standing Hamstring Curl

Pallof Press

Lower A 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Suitcase Carry

Upper A

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single Leg Extension

Single Leg Hip Thrust

Seated Good Morning

Glute Med Kickback

Ab Wheel

Lower B

Pull-Up (Assisted)

Overhead Press (Barbell)

Lat Pulldown (Neutral Grip)

T-Bar Row

Face Pull

Rear Delt Fly (Dumbbell)

Hammer Curl

Upper B

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