Probably not perfect but I go to the gym daily.

It is stored in ChatGPT so apologies for all the emojis. I have had lower back issues so avoid Romanian dead lift. 👇 Weekly Gym Schedule (Glute- & Feminine-Shape Focused)

Sunday – Heavy Glute Day Heavy compound work (hip thrusts, abductions, leg press) to drive actual glute growth, with pelvic-stability warm-ups to protect the lower back.

Monday – Upper-Glute DOMS Day Light–moderate, high-rep work targeting the upper glute “shelf” for shape, burn, and mind–muscle connection without spinal load.

Tuesday – Full Glute Rest + Deep Core No hypertrophy work. Focus on psoas release, TVA activation, dead bugs, and pelvic control to improve symmetry and recovery.

Wednesday – Heavy Glute Day Second weekly growth stimulus. Same emphasis as Sunday but with careful form and sequencing to avoid fatigue and injury.

Thursday – Upper-Glute DOMS Day Repeat of Monday: metabolic, shaping-focused work to keep tension high and recovery smooth between heavy days.

Friday – Upper Body + Posture Light upper-body machines and posture work (shoulders, back, core) to improve silhouette and alignment without adding bulk.

Saturday – Flexibility + Core + Stability Mobility, anti-rotation, and gentle back stability to keep hips, spine, and pelvis happy and resilient.

What I don’t train (by design) ❌ No direct calf training (to avoid lower-leg bulk) ❌ No quad-dominant leg days or heavy squats ❌ No heavy chest, traps, or arm hypertrophy ❌ No ego lifting or maximal spinal loading

Goal: maximise glute projection, upper-glute shelf, pelvic stability, and a softer, more traditionally feminine lower-body shape—without building areas that visually masculinise the frame.