Program Description
Who Is This For? Ladies that want to look like Mizuki and who train martial arts (e.g., BJJ, MMA) 4–5 times a week. Individuals with demanding jobs, family responsibilities, and other physical activities. Anyone needing a time-efficient, effective strength program that complements an active lifestyle. How to Run This Program Frequency: Complete both sessions within 7 days (ideally with 2–4 days between them). Progression: Use RPE (Rate of Perceived Exertion) to guide intensity. Apply your preferred progression method (Double Progression, Linear Progression, etc.). Block Structure: One block = 4 weeks. After 3 weeks, reassess your progress and adjust as needed. Flexibility: If you feel good and want extra work, add 3–6 exercises for 2–4 sets of 10–20 reps, or do some sandbag/conditioning work. This is optional and based on your energy. How to Progress After 4 weeks (1 block), assess your lifts and recovery. Adjust exercise selection, sets, or reps as needed for the next block. If you want more arm, delt, or chest work, swap in accessory variations in future blocks.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 11, 2025 11:16
- Last EditedJun 18, 2025 08:12
Summary
Transform your lower body with "Mizuki but with a Booty," a focused 4-week program designed to sculpt and strengthen your glutes and legs. Committing just two days a week, you'll engage in targeted exercises like barbell hip thrusts and dumbbell RDLs, ensuring maximum muscle activation and growth. This program is perfect for those looking to enhance their physique while building functional strength. Get ready to feel empowered and see real results in just a month!
