The primary lower body day focuses heavily on mechanical tension to stimulate glute growth.

4 sets x 12-15 reps (Crucial for capping the shoulders) Incline Dumbbell Flyes: 2 sets x 10-12 reps Workout C: Full Body & Core Sculpting Goblet Squats or Sumo Squats: 3 sets x 8-10 reps Dumbbell Row or Cable Row: 3 sets x 8-10 reps

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3 sets of 10-12 reps Workout B: Lower Body & Glute Focus (Wednesdays) Romanian Deadlifts (RDLs): 3 sets (6-8, 8-10, 10-12 reps) Bulgarian Split Squats: 3 sets per leg (8, 10, 12 reps) Hip Thrusts: 3 sets (10, 12, 15 reps) Hanging Knee Raises: 3 sets to failure Workout C: Shoulders and Glute Pump (Fridays)

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If you want to tailor this framework to your specific lifestyle, let me know:

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: PDF guides and tracking sheets for logging progress.