MerryThicccmass
If you could use a bigger butt this holiday season, listen up. Twelve weeks of glute-first lifting that turns the most delicious caloric surplus of the year into cheeks instead of waistline.
Get the PDF · $120$95 or get it in the app · $29/moMost of the weight adults gain in a year shows up through the holiday season
Why not make sure that weight is going to the right area?? Most American adults put on a little weight each year, and on average more than half of it lands in the last five weeks of the year. Instead of fighting it, Merry Thicccmass points it somewhere useful: twelve weeks that leverage the annual holiday surplus to build some juicy cheeks. No better time to do it.
Originally run as a 12 week challenge, November 2024-February 2025.
This is that exact program, cleaned up as a phone-friendly PDF.
Two glute days a week. Heavy, single leg, full stretch.
Squats, deadlifts, and hip thrusts are awesome, but you do need a lot more load to get the same growth benefit, plus you can always hit more glute stretch on unilaterals. So to check off those boxes, and keep this program home friendly, we emphasize single leg movements, where a modest weight in your hands becomes a big load on one glute. That means Bulgarians with hip rotation, Vices clamshells, single leg hip thrusts, curtsies and staggered deadlifts, each one set up to hit the glute at full stretch, where the growth happens.
The main lifts repeat on day A and day B on purpose, with different rep schemes, because repeating a movement is how you push load. Each exercise gives you a rep range and an effort target (RPE out of 10) instead of a fixed number. Week 1 you find weights that are hard by your last set. Week 2 you add reps to them. Week 3 you go heavier. Week 4 you push the top of the range. Then the next phase changes the stimulus.
Booty Base Building
Learn the movements, find weights that are challenging for each one, and build the base you'll stack volume on in phase 2.
Cheek Capacity
Volume, aka capacity. Higher rep ranges than month 1 (I hate them too, but ~science~), which sets up a heavier phase 3.
Peak Thicccness
Put it together: new PRs at lower reps and higher loads, plus drop sets after your peak set so the volume is actually fun.
Keep the two glute days at least 48 hours apart, ideally 72 (Monday/Thursday, Tuesday/Friday). The upper and cardio days are there if your schedule has room. It's the holidays, so the plan is built to fit around them, not take them over.
Built for your phone, not a printer
- Every exercise has a video. Tap any name to watch the demo, with cues for each movement written right under it.
- Track it in the PDF. Type your weights into the boxes, all 4 weeks of a phase side by side, so beating last week is obvious.
- Rep ranges + RPE on every set, with the week-by-week progression already written for you.
- Minimal equipment. Dumbbells, a bench or box and a towel. A hip belt for the clamshells is nice but optional. Gym or home.
- 40 phone-sized pages, tappable contents, and a full video library at the back.
Through Thanksgiving, Christmas and New Year's
We tracked waist and glute circumference instead of the scale, because the two together separate muscle gain from fat gain without a body comp scanner. 35 people signed up, but just 12 wanted to and did submit measurements to win the challenge. Here's what those 12 did:
11 of 12 added glute circumference, and everyone finished in the healthy waist-to-hip range. Not the goal of the challenge, but hell yeah. The one person whose glute measurement went down took 4 inches off her waist, which made hers the biggest WHR improvement in the group (0.91 to 0.83).
Why WHR? On paper it looks like a crude metric: two tape measurements and some division. In practice it does a surprisingly good job of showing lean mass gain on top of fat loss. Fat coming off your waist pulls the number down, and glute muscle going on pulls it down again, so it catches the whole recomp. The scale can sit still through all of that, and a pure "get leaner" goal only sees half of it.
She came in off a 35 pound weight loss on her own, held her waist within half an inch through Thanksgiving, Christmas and New Year's, and still built a full 4 inches of glute. Another lifter who'd been on my programs for years added 2.75 inches; another added 1.5 inches at zero waist change.
Measurements self-reported, week 1 vs week 12, by the 12 people who completed the program as written. Individual results vary with effort, consistency and how much you eat, which during the holidays is usually not the limiting factor.
Questions
Is this for women only?
No. Glutes are muscles and the loading rules are the same. The challenge group had men in it and the program is written for anyone who wants bigger, stronger glutes.
What level is it?
Beginner to intermediate friendly. Every exercise has a video and written cues, the first week of each phase is built for finding your weights, and the rep ranges give you flexibility. If you've lifted before you'll push load; if you haven't, week 1 teaches you how.
What equipment do I need?
Dumbbells (adjustable or a few pairs), a bench, box or sturdy chair, and a towel or sliders for hamstring curls. A hip belt makes the Vices clamshells easy to load but bodyweight or a dumbbell on the hip works. Nothing requires a barbell or machine; swaps are listed where it matters.
Do I have to do the upper body and cardio days?
No. The two glute days are the program. Upper + abs and the cardio day are optional extras for weeks when you've got the time.
How do I get the file?
Right after checkout you'll get an email with your download link. Save the PDF to your Files app or Apple Books on iPhone (or Adobe Acrobat Reader on any phone) so the links and boxes work and your weights save. If a link ever expires, click it anyway and a fresh one is emailed to you.
Should I get this or the app?
The PDF is a one-time purchase you own. The app is $29/mo with every program I've written, weights that adjust for you, nutrition targets and recipes, and this plan is in there too. If you want this one program forever, get the PDF. If you want everything and like swapping programs, start the app with your first week free.
Let's hit the new year with our heads high, hearts full, and cheeks thiccc.