From Flap Jacks to Thick Stacks

Flap Jacks 2 Thick Stacks is a specialized fitness program designed to help individuals build bigger, stronger glutes and well-developed leg muscles. Through a structured combination of resistance training, progressive overload, and targeted lower-body exercises, this program focuses on enhancing lower-body strength, size, and shape. Whether you're looking to grow those glutes, stack on muscle, or simply level up your leg-day game, this program serves up results—thick and strong, just like the name suggests.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat Smith Machine

Side Crunch (Cable)

Hanging Leg Raise

Lower Body Overload

Bench Press (Barbell)

Pull-Up (Weighted)

Pendlay Row

Arnold Press

Upper Body Overload

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Goblet Squat

Glute Kickback (Cable)

Lower Body Hypertrophy

Overhead Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Upper Body Hypertrophy

Single Leg Press

Step-Up (Weighted)

Lower Body Extra Glute Focus 

TAPER WEEK

TEST WEEK

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