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The 12 week glute program built to turn the holiday caloric surplus into cheeks. 3 phases x 4 weeks: Booty Base Building, Cheek Capacity and Peak Thicccness. 2 glute days a week (at least 48 hours apart) plus an optional upper + abs day and an easy cardio day, so it fits around the holidays instead of taking them over.
Single-leg heavy on purpose: Bulgarians with hip rotation, Vices clamshells, single leg hip thrusts, curtsies and staggered deadlifts, so your glutes get the load without you needing a barbell. Every exercise is linked to a demo video, every set has an RPE target, and the boxes are fillable so you can track your weights on your phone with all 4 weeks of a phase side by side. Dumbbells, a bench or box and a towel are all you need. Gym or home.
The 12 people in the 2024 challenge who submitted start and finish measurements averaged +1.08 inches on glutes and -0.9 inches on waist over the 12 weeks, through Thanksgiving, Christmas and New Year’s. One-time purchase, 40 phone-sized pages, yours to keep. Rather have it in the app? The same plan is $29/mo at vicesfitness.com/workout-plans.
The 12 week glute program built to turn the holiday caloric surplus into cheeks. 3 phases x 4 weeks: Booty Base Building, Cheek Capacity and Peak Thicccness. 2 glute days a week (at least 48 hours apart) plus an optional upper + abs day and an easy cardio day, so it fits around the holidays instead of taking them over.
Single-leg heavy on purpose: Bulgarians with hip rotation, Vices clamshells, single leg hip thrusts, curtsies and staggered deadlifts, so your glutes get the load without you needing a barbell. Every exercise is linked to a demo video, every set has an RPE target, and the boxes are fillable so you can track your weights on your phone with all 4 weeks of a phase side by side. Dumbbells, a bench or box and a towel are all you need. Gym or home.
The 12 people in the 2024 challenge who submitted start and finish measurements averaged +1.08 inches on glutes and -0.9 inches on waist over the 12 weeks, through Thanksgiving, Christmas and New Year’s. One-time purchase, 40 phone-sized pages, yours to keep. Rather have it in the app? The same plan is $29/mo at vicesfitness.com/workout-plans.