butt stuff: merry thicccmass sample workout

followers of over a year might remember last year’s festive challenge: instead of letting our excess holiday calories sit around or torso leverage them to build some fat cheeks with ‘merry thicccmass’

this is a sample workout from month 1 of the 3 month plan, where every contestant had at least 1 inch of circumference gained in glutes (one as high as 4 inches) in just 3 months

Link for PDF and Table below, GIFS below that with guidance on technique and loading across sets.

Full merry thicccmass program available below, with full store linked below that. You get weight recommendations customized to you so you can know what’s a warm up set, what’s a top set, progressively overload, and build some juicy a*s cheeks. Half off first month with code ‘DEMCHEEKS’

Warm Up

Quad Pull

Knee Hug

Figure 4 Glute Stretch

Inverted Hamstring

World’s Greatest

A Block

Barbell Bulgarian

Reverse Crunch

B Block

DB curtsy

Towel Hamstring Curl

C Block

Vices Clamshells (can add weight or use abduction machine)

D Block

Single leg DB hip thrust