The primary objective of this program is hypertrophy, muscle growth/enlargement. With a direct focus on Glute development. To maximize your results a technique called progressive overload will be necessary. Progressive overload is a gradual increase in weight from the previous workout. An example would be to add 5-15 pounds to your lift each week. This program is an 8 day week rotation, meaning, if you start your first week rotation on Monday the 1st, You will start your second week rotation on Tuesday the 9th, and your third rotation on Wednesday the 17th, and end phase 1 on Wednesday the 24th. Day 4 and Day 8 are rest days. Never skip a workout, even if you miss working out that day. Just start back where you left off. (remember that for each day you miss it pushes the end date of the program out another day) Complete 3-4 rounds before moving onto phase 2 Add extra rest day(s) between phases Tempo= Concentric/Isometric/Eccentric (C/I/E) numbers represent the seconds under tension. Trainer Tips: ***As to any exercise routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss and assist in muscle recovery from the rigorous workouts. Diets are subjective to the individual. Chose one that works for you, always consult your doctor, avoid processed foods, and stay hydrated. ***Add 1-4 sets of core at the beginning or end of your workouts. Focus on one of the following styles per workout day: -Isometric (planks, side planks, flutter kicks, etc) 15-90 seconds -heavy concentric (weighted crunches, weighted crunch chair, weighted oblique rotations, etc) 8-15 reps with control -high rep concentric (crunches, reverse crunches, Oblique heel taps, etc) 15-30 reps ***Dynamic stretches, Foam Rolling, and Static Stretching is highly recommended for faster recovery and greeter overall performance on this program. ***An example of how to add Cardio, core, stretching (dynamic/static), and SMR: -Dynamic Stretches (muscles being utilized in the workout) -Foam Roll (tight muscles or muscles being utilized in the workout) -Cardio warm up -Main Workout (weights) -Core -Static Stretching (all main muscles utilized daily)