Big 3 anchors: Hip thrust (D1) · Back squat (D2) · Deadlift (D3). Every week, every session.
Progressive Overload Protocol
Big 3 anchors (hip thrust · back squat · deadlift): Complete all reps cleanly add 2.5–5 lbs next session. Miss reps repeat same weight. Bench press & overhead press: Double progression: start at 3×8, add reps each session until you hit 3×12, then add 2.5–5 lbs and drop back to 3×8. Core Finisher: Master current level add reps, hold time, or reduce rest every 2 weeks. The rule: Exhale on every exertion. Every single rep.
Glute Emphasis Block · Glute Day 1 · Glute Day 2 · Glute Day 3 · Same 3-day full-body rhythm, glutes moved to the front
Glute Day 1 — Hip Thrust Anchor: Hip thrust (double progression) · Bulgarian split squat · Barbell RDL · Hip abduction · Bench press · Barbell row · Triceps finisher. Glutes get your freshest effort.
Glute Day 2 — Squat Anchor: Back squat · Single-leg hip thrust · Leg curl · OHP · Lat pulldown · Rear delt fly. Glute-biased squat plus a second hip thrust session.
Glute Day 3 — Deadlift Anchor: Deadlift · Single-leg RDL · B-stance hip thrust · Single-arm row · Bicep curl · Lateral raise. Hinge day plus a third glute session.
Progression: The hip thrust anchor runs its own double progression track: build 3×8 up to 3×12, then add weight and drop back to 8. Bench and OHP keep double progression; squat and deadlift keep linear +2.5–5 lbs; the curl and triceps work run as 2-set finishers to failure. Glute-block logs track separately from your standard program, so you can switch blocks anytime and nothing is lost.
Home backup: Home Day G on the Home tab covers this block with your 30 lb KB and DBs.
Lift Tracker
Select a lift to see history
Body Measurements
Waist-to-Hip Ratio
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Healthy range for women: ≤ 0.85 Excellent: ≤ 0.80
Log Today's Measurements
Measure first thing in the morning, before eating. Same time, same conditions every time.
Core + Torso
Waist
At the narrowest point, usually 1 inch above the belly button. Exhale normally, don't suck in.
in
Hips
Fullest part of your hips and glutes. Stand with feet together, tape parallel to floor.
in
Belly (Navel)
Directly at the navel — tracks lower belly pooch progress specifically.
in
Chest
Around the fullest part of the chest, arms relaxed at sides.
in
Glutes + Legs
Glutes (Upper)
2 inches above the hip crease — tracks glute shelf development.
in
Glutes (Fullest)
Same as hip measurement — fullest point of glutes. This is your main glute growth metric.
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Left Thigh
6 inches up from the top of the kneecap. Flex lightly.
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Right Thigh
Same position as left. Tracks symmetry between legs.
in
Upper Body
Left Arm
Midpoint of upper arm, flexed. Same spot each time.
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Right Arm
Midpoint of upper arm, flexed. Dominant arm is usually slightly larger — that's normal.
in
Shoulders
Over the fullest part of both shoulders. Arms relaxed. Tracks shoulder development.
in
Weight
Same time, same scale. Morning, after using the bathroom, before eating.
lbs
Measurement History
Workout Notes
Log how you felt today — energy, soreness, what felt strong, what was off. These notes become invaluable over weeks.
At-Home Workouts
3 full body days using bodyweight, DBs 5–20 lb, and your 30 lb KB. No barbell needed. Each session hits every major muscle group in 40–45 minutes.
Home Day A
GLUTE + PUSH
~40 min · KB 30 lb + DB 10–20 lb + Bodyweight
PLYO — done fresh
Broad Jump
3 × 5 · 90s rest· Bodyweight
Squat down, swing arms, explode forward as far as possible. Stick the landing, walk back, fully reset. Maximum distance every rep — this is power work, not cardio.
STRENGTH
KB Single-Leg Deadlift
3 × 10 each· 30 lb KB
Stand on one foot, hinge forward with KB in opposite hand. Full hamstring stretch, drive back through heel squeezing the glute. Best single-leg posterior chain exercise available at home.
DB Goblet Squat
3 × 12· DB 20 lb or KB
Hold DB or KB at chest. Squat to depth — chest tall, knees out. Slow lowering. Builds quads and glutes together.
Push-Up
3 × max· Bodyweight
Full push-up maintaining a rigid plank. Elevate hands on a couch or chair to make easier; elevate feet to make harder. Chest to floor every rep. Primary chest and anterior delt work.
KB Swing
3 × 15· 30 lb KB
Explosive hip hinge — all glutes and hamstrings. Drive with the hips, not the arms. KB to chest height. Exhale hard every rep.
DB Lateral Raise
2 × 15· DB 8–10 lb
Lead with elbow, raise to shoulder height, 3-second lowering. Medial delt — shoulder width.
DB Bicep Curl
2 × 12· DB 12–15 lb
Supinate and squeeze at top. Slow lowering. 2 sets to failure.
CORE — 3 rounds · 1 min each
90/90 Breathing · Dead Bug · Bird Dog · Glute Bridge March · Bear Hold Knee Taps · Side Plank Clamshells
Home Day B
QUAD + PULL
~40 min · DB 10–20 lb + Bodyweight
PLYO — done fresh
Squat Jump
3 × 5 · 90s rest· Bodyweight
Squat to parallel, explode up maximally, land softly with bent knees, fully reset. Primes quad-dominant power before squatting.
STRENGTH
Bulgarian Split Squat
3 × 10 each· DB 15–20 lb each hand
Rear foot elevated on couch or chair. Torso slightly forward for glute emphasis. Last 2–3 reps should be a real fight. Best single-leg strength exercise with dumbbells.
DB Romanian Deadlift
3 × 10· DB 20 lb each hand
Hip hinge with soft knees, lower DBs until full hamstring stretch. Glutes drive the return. 3 sets to failure.
DB Bent-Over Row
3 × 10· DB 20 lb each hand
Hinge to ~45°, row both DBs to lower ribcage. Squeeze shoulder blades together. Best back exercise available without a barbell.
DB Overhead Press
2 × 10· DB 15–20 lb each hand
Standing, core braced, press to full lockout. 2 sets to failure. Vertical push without a barbell.
Reverse Lunge
2 × 12 each· DB 15 lb each hand
Step back into a lunge, drop back knee toward floor, drive through front heel to stand. Easier on knees than forward lunges. Builds quads and glutes unilaterally.
DB Tricep Overhead Extension
2 × 12· DB 15–20 lb
Hold one DB overhead with both hands, lower behind head. Elbows narrow. Fully lengthened position — most effective for tricep growth.
CORE — 3 rounds · 1 min each
90/90 Breathing · Dead Bug · Bird Dog · Bear Hold Plank Walkouts · Bear Hold Hip Taps · Glute Bridge March
Home Day C
FULL BODY CIRCUIT
~40 min · KB 30 lb + DB 5–15 lb + Bodyweight
PLYO — done fresh
KB Swing Tabata
8 rounds · 20s on / 10s rest· 30 lb KB
Maximum power each interval — 8–10 hard swings per 20s window. This is your cardio and plyo combined. Posterior chain primed. Go straight into strength when done.
STRENGTH
DB Hip Thrust (off couch)
3 × 12· DB 20 lb on hips
Upper back on couch edge, DB on hips. Drive up, squeeze hard at top for 1s. Your barbell hip thrust substitute. Slow lowering to maximize glute tension. Add a pillow under the DB for comfort.
DB Push-Up Row
3 × 8 each· DB 15–20 lb
Push-up position with hands on DBs. Do a push-up, then row one DB to your hip. Alternate sides. Trains chest, back, and anti-rotation core simultaneously.
DB Sumo Squat
3 × 12· DB 20 lb or KB 30 lb
Wide stance, toes out 45°. Hold one DB or KB between legs. Squat deep. Sumo position emphasizes inner thighs and glutes differently than regular squats. Slow lowering.
DB Lateral Raise
2 × 15· DB 8–10 lb
Lead with elbow, raise to shoulder height, slow lowering. Medial delt — light, full range.
DB Hammer Curl
2 × 12· DB 12–15 lb
Neutral grip (thumbs up). Trains brachialis in addition to bicep. More balanced arm development than standard curls.
Glute Bridge Walkout
2 × 10· Bodyweight
In a glute bridge, walk feet out one step at a time until legs are almost straight, then walk back. Trains glutes and hamstrings with zero equipment.
CORE — 3 rounds · 1 min each
90/90 Breathing · Dead Bug · Bird Dog · Bear Hold Knee Taps · Side Plank Clamshells · Bear Hold Plank Walkouts
Home Day G
GLUTE EMPHASIS BACKUP
~40 min · KB 30 lb + DB 10–20 lb + Couch · home backup for the Glute Emphasis block
PLYO — done fresh
Broad Jump
3 × 5 · 90s rest· Bodyweight
Squat down, swing arms, explode forward as far as possible. Stick the landing, walk back, fully reset. Primes hip extension power before the hip thrust.
STRENGTH — glutes first
DB Hip Thrust (off couch)
3 × 8–12· DB 20 lb on hips
The barbell hip thrust home substitute and the anchor of this day. Same double progression: build 8 up to 12 reps on every set, then move to a heavier DB and drop back to 8. Pillow under the DB for comfort.
Bulgarian Split Squat
3 × 10 each· DB 15–20 lb each hand
Rear foot elevated on the couch, torso leaning slightly forward for glute emphasis. Last 2–3 reps should be a real fight.
KB Single-Leg Deadlift
3 × 10 each· 30 lb KB
Stand on one foot, hinge forward with KB in opposite hand. Full hamstring stretch, drive back through the heel squeezing the standing glute.
DB Romanian Deadlift
3 × 10· DB 20 lb each hand
Hip hinge with soft knees, lower the DBs until a full hamstring stretch, glutes drive the return. 3 sets to failure.
Side-Lying Hip Abduction
2 × 15 each· Bodyweight
The machine hip abduction substitute. Lie on your side, hips stacked, lift the top leg slowly, 2-second lower. Glute med burn.
KB Swing
3 × 15· 30 lb KB
Explosive hip hinge — all glutes and hamstrings. Drive with the hips, not the arms. KB to chest height. Exhale hard every rep.
DB Bicep Curl
2 × 10–12· DB 10–15 lb each hand
Home version of the Glute Day 3 curl. Supinate and squeeze at the top, no swinging, slow 3-second lowering. 2 sets to failure.
DB Overhead Tricep Extension
2 × 10–12· DB 10–15 lb, both hands on one DB
Home version of the Glute Day 1 finisher. Hold one DB overhead with both hands, lower behind head, elbows narrow. 2 sets to failure.
CORE — 3 rounds · 1 min each
90/90 Breathing · Dead Bug · Bird Dog · Glute Bridge March · Bear Hold Knee Taps · Side Plank Clamshells
Tips: Rest 90s between strength sets. Push-up to failure = a working set. Bulgarian split squats on couch work perfectly. Add a pillow under the DB for the hip thrust. Log home sessions in Notes — they count toward your weekly volume.
Deload Week
Every 4–6 weeks, reduce all weights to 50–60% of your normal load for one full week. Same exercises, same sets, same reps — just much lighter. This lets your nervous system recover and often results in a strength jump the following week.
WEEK 1 DELOAD TARGETS
1RM Estimator
Calculated from your best logged sets using the Epley formula: weight × (1 + reps/30). Updates automatically as you log heavier lifts.
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Default Rest
Between strength sets
90s
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About
All exercises use barbell, dumbbells, or kettlebells. Core finisher is diastasis-safe and progressively overloaded. Exhale on every exertion. Consult your OB or pelvic floor PT before starting.