Edit these and every main-lift target below recalculates.
📐 Why this program is built this way
🍑 Max glutes, no thigh growth — Hip Thrust and RDL are the two most glute-dominant, least quad-dominant patterns in the EMG literature (Contreras et al.) — that's why they're your only two "main" lifts, trained 2×/week each for growth frequency, plus a light pump finisher on Day 5 (3 glute touches/week — inside Schoenfeld's frequency research for hypertrophy). Goblet Squat stays on the program for knee health only: fixed at a light, non-progressing load (never shown a TM card) so it can't drive quad size up.
💪 Slim arms & shoulders, not bulky — Day 4 always trains 15-20 reps at a capped, lighter %1RM ceiling (max ~62%) even during the Growth phase where other lifts go heavier — enough stimulus to tone and define, deliberately short of the higher-load volume that drives real size gain.
📐 The 3-month structure — three 4-week mesocycles, each closing with a deload: Foundation (Wk1-4, moderate reps, build patterns) → Growth (Wk5-8, heaviest loads, biggest volume — this is where glutes and back grow most) → Definition (Wk9-12, high reps + short rest for a leaner, more conditioned look). Load percentages follow the standard %1RM-by-rep-range table used in strength research (NSCA/Brzycki): 15RM≈65%, 12RM≈70%, 8RM≈80%, 20RM≈55%.
🔥 "Ripped abs" needs two things — direct ab training (Day 5, every week) builds the muscle; visibility on top of that comes down to body-fat%, which is a nutrition variable this app doesn't control. This plan maximizes the muscle side of the equation.