Hyper Focused Glutes - Part 3

🍑 Prioritize Recovery. Lock In Gains. Stay Consistent.

Hyper Focused Glutes – Part 3 is the next evolution in your glute-building journey—a 4-day training program designed to keep progress moving while giving your body the strategic recovery it needs. After the high-volume demands of Part 2, this phase intentionally pulls back to support recovery and performance, without losing the momentum you've built.

This training block features a lighter total volume (~109 weekly sets) and introduces a dedicated cardio session midweek, helping improve your conditioning and running pace while giving your nervous system a break from heavy lifting.

Glutes and shoulders remain the primary focus, with refined intensity and fresh movement variations designed to keep your sessions effective and engaging. With current research suggesting you may already be experiencing 3–6 mm of measurable muscle growth, this phase is about solidifying those results and continuing forward with purpose.

✅ What You Get

• 4-Day Training Split + 1 Cardio Session
  A well-rounded weekly rhythm to promote both hypertrophy and endurance.
• Reduced Total Volume for Recovery
  Drops from ~140 to ~109 weekly sets to support adaptation without losing intensity.
• Continued Glute & Shoulder Emphasis
  Targeted work to grow your most aesthetic muscle groups while preserving balance.
• New Exercise Variations
  Keeps training fun, challenging, and aligned with current hypertrophy research. 

🔥 Who It’s For

• Lifters continuing the Hyper Focused Glute Series
• Women prioritizing glutes and shoulders with smart programming
• Athletes seeking results with less fatigue and more recovery

📈 Results You Can Expect

• Sustained glute and shoulder development
• Improved aerobic capacity and midweek recovery
• Reduced systemic fatigue with smarter training distribution
• Continued hypertrophy through progressive overload and consistency

🧠 Developed by Holly T. Baxter—IFBB Bikini Pro, Sports Dietitian, and founder of BiaFit™, this phase reflects real-world periodization strategies that prioritize recovery, performance, and long-term muscle growth.

Train with purpose. Recover with precision.
Download Hyper Focused Glutes – Part 3 today and keep building forward.

If you haven't tried the other workouts in this series, check out Hyper Focused Glutes Part 1 & Part 2.