I’ve put together this updated FY26 program to help you drop another 5kg while continuing to build lean muscle. To get the most out of it, you’ll need to really push yourself. Aim to increase the weight on most exercises and chase that muscle stimulus each week. This is how we’ll keep the progress rolling and make this your strongest block yet.

🔥 Weekly Training Split – Glute & Leg Focused (5 Days)

• Monday – Glutes & Hamstrings (Heavy) 🍑
  Strength-focused session to kick off the week. Prioritise progressive overload.

• Tuesday – Upper Body Push + Core 🏋️‍♀️
  Train chest, shoulders, triceps and core. Keeps intensity up without taxing legs.

• Wednesday – Rest / Active Recovery 🧘‍♀️
  Light walk, mobility, or full rest. Let your legs recover and CNS reset.

• Thursday – Quads & Glutes (Volume) 🔥
  High-rep, lower-body session focused on muscle fatigue and shape work.

• Friday – Upper Body Pull + Glute Isolation 💥
  Back, biceps, and targeted glute finishers to stay glute-focused.

• Saturday – Glute-Focused Full Lower Body 🍑🦵
  Big lower body compounds + unilateral work to finish the week strong.

• Sunday – Rest / Recovery ☀️
  Full rest or gentle movement. Use this to recharge for the week ahead.