BBL ALLEGATIONS

Build the Lower-Body Blueprint — 3 days/week.
This is a glute-and-leg focused program designed to grow rounder glutes (med + max), stronger hamstrings, and sculpted quads—without living in the gym. You’ll follow a simple progression system so you get stronger every week, and the results show where you want them: hips, legs, posture, and overall shape.
Minimal days. Maximum change.

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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

Lying Leg Curl

Goblet Squat

Hip Abductor (Machine)

Leg Extension

Back Extension

Hip Adductor (Machine)

Cable Crunch

Lower Body Gold

If you can't go up in weight with the same quality of the rep stay at the same weight

Bench Press (Dumbbell)

Lat Pulldown

Overhead Press (Dumbbell)

Seated Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Strong Gyal upper body

Leg Press

Standing Calf Raise

Push Up

Romanian Deadlift (Barbell)

Hammer Curl (Dumbbell)

Bad Gyal big BUMPA Full Body

Lower Body

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