Built From The Bottom

Built from the Bottom is a powerbuilding program designed for intermediate lifters who want to build serious strength while emphasizing glutes and hamstrings.

This isn’t just another booty program—it’s a structured, progressive approach to lifting heavy and shifting lower-body dominance toward the posterior chain. You’ll master the three main powerlifting lifts (squat, bench, and deadlift) while incorporating bodybuilding-style accessories to develop balanced strength and muscle.

Why this program?
	•	Strength First, Aesthetics Second – You won’t find random banded exercises or fluff workouts here. This program prioritizes heavy, compound lifts with focused accessory work to enhance glute and hamstring development.
	•	Balanced Lower-Body Training – If your quads take over every movement, this program will help shift the load, reinforcing proper mechanics and muscle engagement.
	•	No-Nonsense Programming – Every exercise serves a purpose, with structured progression to ensure you’re getting stronger and more powerful over time.

Who is this for?
	•	Women who squat heavy but feel the load primarily in their quads.
	•	Lifters who want to build stronger glutes and hamstrings without sacrificing overall strength.
	•	Those looking for a smart, progressive, and effective program that delivers results.

What’s Included:
✅ A progressive powerbuilding plan designed for strength & hypertrophy.
✅ Five strength-focused workouts per week.
✅ Squat, bench, and deadlift progressions combined with targeted glute & hamstring movements.
✅ Five weeks of mesocycle with an optional deload week 
✅ No gimmicks—just real, effective training that delivers results.

If you’re serious about lifting, tired of ineffective trends, and ready to build strength that lasts, this program is for you.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift: Shoot for conventional form, if you’re comfortable. Aim for 75%-80% of your 1 RM. 

Deadlift (Barbell)

Good Morning

Hamstring Curl

Back Extension (Weighted)

Lower Body (Deadlift)

Sumo Box Squat

Hip Thrust (Machine)

Glute Kickback

Curtsy Lunge (Dumbbell)

Weak Points

Deadlift: Shoot for conventional form, if you’re comfortable. Aim for 80%-85% of your 1 RM. 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Upper Body (Push)

Deadlift: Shoot for conventional form, if you’re comfortable. Aim for 85%-90% of your 1 RM. 

Squat: Working sets at around 90% of your 1RM. 

Squat (Barbell)

Hip Abductor (Machine)

Leg Press (45 Degrees)

Lower Body (Squat)

Squat: Working sets at around 85%-90% of your 1RM. 

Squat: Working sets around 80%-85% of your 1RM. 

Squat: Start at around 75%-80% of your 1RM. 

Pull-Up (Bodyweight)

T-Bar Row

Single Arm Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Upper Body (Pull)

Deadlift: Shoot for conventional form, if you’re comfortable. Aim for 90% of your 1 RM. 

Squat: Working sets at around 95% of your 1RM. 

Deadlift: Shoot for conventional form, if you’re comfortable. Aim for 95% of your 1 RM. 

Use the lightest weights of the program for this optional deload week. 

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