Just a Girl (GluteMaxxing)

Just a Girl (GluteMaxxing) is a 4-day strength & hypertrophy plan built to sculpt the “aesthetic essentials”: glutes, lats, and delts.

Using the proven GZCLP progression system, it swaps the usual squat/bench/dead focus for hip thrusts, RDLs, and pull-ups — so every week your glutes grow, your back widens, and your shoulders cap.
	•	Tier 1 (Main lifts): Hip thrusts, RDLs, pull-ups, OHP — heavy, progressive, confidence-building.
	•	Tier 2 (Hypertrophy compounds): Squats, rows, presses, lunges — the volume work for shape.
	•	Tier 3 (Accessories): Glutes, laterals, curls, extensions — the detail that makes the curves pop.

Whether you’re chasing a rounder peach, a smaller waist illusion, or just feeling strong and feminine, this program keeps you progressing week after week.

Duration: 12+ weeks, repeatable until stalls.

Week Breakdown:  

Day 1 – Big Glutes Save Lives
	•	Heavy hip thrust focus, squats, Bulgarians, abduction → pure glute power day.

Day 2 – Dames w/ X-Frames
	•	Chin-ups, rows, pulldown, lateral raises → builds the V-taper + capped shoulders that shrink the waist visually.

Day 3 – Thick Thighs Hypnotize
	•	RDL, lunges, back extensions, hip thrusts → hamstring-glute tie-in and lower body thickness.

Day 4 – Capped Delts Drop Belts
	•	OHP, incline press, rows, pulldowns, curls → delts + arms to balance the X-frame and cinch the waist illusion.

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Week 12

Hip Thrust (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Glute-Ham Raise

Big Glutes Save Lives

Romanian Deadlift (Barbell)

Walking Lunge

Back Extension (Weighted)

Single Leg Hip Thrust

Hip Adductor (Machine)

Thick Thighs Hypnotize

Chin-Up (Weighted)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Overhead Tricep Extension (Dumbbell)

Lateral Raise (Dumbbell)

Hanging Leg Raise

Dames w/ X-Frames

Overhead Press (Barbell)

Dip (Weighted)

T-Bar Row

Straight Arm Pulldown

Bicep Curl (Dumbbell)

Decline Sit Up (Weighted)

Capped Delts Drop Belts

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