Transform your lower body and upper body strength with "From Flap Jacks to Thick Stacks," a comprehensive 10-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that include heavy barbell squats, deadlifts, and hypertrophy-focused exercises to maximize muscle growth. Each session is crafted to push your limits, with a mix of compound and isolation movements, ensuring balanced development and explosive gains. Get ready to elevate your training and sculpt a physique that turns heads!

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.

From Flap Jacks to Thick Stacks

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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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