**BEFORE AND UPON PURCHASE** Read both description and important notes on page 1 of the program for recommendations.
 
Introduction 
Looking for a program to build that hourglass figure? This 4-week program attends to the lifters, who already have a general foundation built, or a general sense of knowledge on how to push yourself, and all the way to those who have been lifting for a while now. .  This programs’ focus lies heavily on glutes, lats, and shoulder training, and is great for anyone who is looking for a hypertrophy-esque training style.  Each workout is designed with pre-programmed set/rep ranges.  Said set/rep ranges, exercise selection, and volume can be adjusted to fit the individual needs (see below recommendations on adjusting volume)
 
Design 
This program involves a 7-day split (5 training days) (2 days on, 1 day off, 3 days on, 1 day off.  The structure of the program is to remain the way it is.  Progressive overload is already built weekly on a “minimalistic” level, meaning protocols of 2-5% weekly increases are implemented for the majority of exercises.  Can you do more than what is prescribed? YES. Can you do less than what is prescribed? YES.  Just note that progressing too quickly as an intermediate to advanced lifter may accumulate fatigue faster than the program calls for, and anything less than what is prescribed may not warrant the hypertrophic benefits sought after. Glutes are to be trained 2x/week, Quads will be trained 1x/week, and Upper Body will be trained 2x/week.  Once the 4 weeks of the program is done, a deload week is to be commenced for the 4th week on your own accord. (Unless you decide you are not carrying a lot of accumulated fatigue, you may move onto your next 4 weeks of training.
 
Purpose/Goal 
The purpose of this program is to increase muscular size through mechanical tension and muscular damage, two drivers of muscular growth.  Will you see strength gains as well? Absolutely, but the main purpose of the program will focus on muscular growth.  Weekly, the progression scheme will only follow a difference in RPE/RIR change, assuring that RPE stays at 7 or above, and RIR stays at 3 or below for intermediate-advancers.  For beginners or those under 1 year of lifting, follow an RPE of 5 or above, and RIR of 5 or below (RPE/RIR value tables can be found with a quick google search).  For example, if week 1 for one exercise is around an RPE 7 or RPE 5, the next week should stay at 7 or 5 or increase to 8 or 6, and so on for the majority of the other exercises listed.