My workout
Got you. I’m going to build this around your goals:
• Slim waist + fat loss
• Bigger, rounder glutes
• Defined legs + sculpted arms/back
• Postpartum-friendly but effective
This is a 5-day split (Mon–Fri) that fits what you’ve already been doing in the gym and will actually transform your shape if you stay consistent + hit your protein.
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🔥 MONDAY — GLUTES (HEAVY BUILD DAY)
Warm-up (5–7 min)
• Incline walk or stairmaster
• Bodyweight squats × 15
• Glute bridges × 15
Workout
• Hip Thrusts – 4 × 8–10 (HEAVY)
• Romanian Deadlifts – 3 × 10
• Bulgarian Split Squats – 3 × 8 each leg
• Cable Kickbacks – 3 × 12 (slow + squeeze)
• Glute Bridge Hold – 2 × 20 sec
I
👉 This is your MAIN growth day — go .d. heavy.
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🍑 TUESDAY — BACK + CORE + LIGHT ARMS
Warm-up
• Arm circles + light lat pulldown
Workout
• Lat Pulldown – 3 × 10–12
• Seated Row – 3 × 10–12
• Assisted Pull-Ups – 3 × 6–8
• Straight Arm Pulldown – 3 × 12
• Plank – 3 × 30–45 sec
• Russian Twists – 3 × 20
👉 Snatches your waist + builds that back definition.
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🍑 WEDNESDAY — GLUTES + HAMSTRINGS (SHAPE DAY)
A
Workout
• Hip Thrust (moderate) – 3 × 10–12
• Lying Leg Curl – 3 × 12
• Step-Ups (glute focus) – 3 × 10 each leg
• Dumbbell RDL – 3 × 10
• Cable Kickbacks – 3 × 12
👉 More reps = shape + roundness.
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💪 THURSDAY — SHOULDERS + ARMS + CORE
Workout
• Shoulder Press – 3 × 10
• Lateral Raises – 3 × 12
A • Tricep Pushdown – 3 × 12
• Bicep Curls – 3 × 10
• Hanging Knee Raises – 3 × 12
• Plank – 2 × 45 sec
👉 This gives you that sculpted, feminine upper body.
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🍑 FRIDAY — GLUTES (PUMP + FINISHER DAY)
Workout
• Hip Thrust – 4 × 12 (lighter, squeeze at top)
• Glute Bridges – 3 × 15
• Cable Kickbacks – 3 × 15
• Bodyweight Squats – 2 × 20
Finish
• Stairmaster or incline walk – 10–15 min
👉 This is your “round it out” day.
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⚡ KEY RESULTS TIPS (THIS IS WHAT WILL CHANGE YOUR BODY)
1. Protein (VERY important)
• Aim: 120–140g daily
• This is what grows your glutes + tightens everything
2. Steps
• 8k–10k daily = fat loss + less bloating
3. Progressive overload
• Each week → try to go heavier OR more reps
4. Core = flat stomach
• You don’t need crazy ab workouts, just consistency
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If you want, I can:
• Turn this into a printable gym guide
• Or match it with a simple meal plan for fat loss + glute growth
• Or track your progress week-by-week with you so you actually see results 👀