Hyper Focused Glutes – Part 6

Welcome back for Part 6 of the HFG Series!

This phase follows the same proven structure—four days of resistance training paired with one planned cardio session—while refining the focus to support continued lower-body development and bikini-category requirements.

Training volume is strategically prioritized toward the glute maximus, glute medius, and shoulders, with quads and hamstrings receiving slightly lower—but still growth-oriented—attention. Back, chest, and calves are programmed at effective maintenance volumes to preserve muscle without driving unnecessary fatigue.

To remain aligned with bikini division standards, direct biceps and triceps training is intentionally excluded from this phase. Upper-body development is managed through compound movements and maintenance work only, ensuring balance without overdevelopment.

This phase is ideal if your goal is to continue refining glute shape and shoulder caps, maintain overall physique balance, and progress with intention toward a polished, stage-appropriate look while supporting recovery and performance.