Mizuki but with a Booty

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!

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.

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Barbell)

Dumbbell RDL

Step-Up (Weighted)

Wide Grip Lat Pulldown

Lat Pullover

Cable Woodchoppers

PO: reps, weight, TUT

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Bench Lateral Raise

Glute Kickback

Pull Through (Cable)

Hamstring Curl

Hanging Leg Raise

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