Peach Pie Program. (3day Booty Building plan)

3 day - Glute focused program designed to focus in on and force, fast glute growth through forced progression with a volumizing and load addition protocol on the glute king, The Barbell Hip Thrust. I hope you like hip thrusts. If not you will by the end of this 4-6 week glute gain phase.

You will need to get an estimate of your 1 Rep Max for Barbell Hip Thrust. Do this by taking what you lift now for a max effort for 5-10 reps and just google or ChatGPT what weight you lift for how many and ask for a 1RM estimate. Either that or estimate what you might lift and then use that to estimate your 1RM. No exact science so long as you put in some effort and make progress. If you underestimate you will run this program longer if you estimate it correctly you should be able to run it for around 4-6 weeks before you crash out and need a deload. By then you should have massive glutes.

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Week 1

Week 2

Week 3

Week 4

Start wk 1 with your estimated 1RM (70%) for 3 x 10. Then each wk after use the same as your 6 x 6.

Hip Thrust (Barbell)

Front Squat (Paused)

Sumo Deadlift (Barbell)

Dip (Assisted)

Incline Curl (Dumbbell)

Face Pull

Activate.

Add weight either 2.5 or 5kg to the bar for your hip thrust.

Romanian Deadlift (Dumbbell)

Leg Press (45 Degrees)

Chin-Up (Assisted)

Lateral Raise (Dumbbell)

Progress.

Leg Extension

Leg Curl

Overhead Tricep Extension (Cable)

Force.

Side Delt Raise (Lu Raise)

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