🦾 8-Week Intermediate Glutes & Abs Gym Training

A tailored 8-week intermediate muscle gain programme for women, designed specifically to grow glutes and achieve a flatter stomach. It uses a lower-body dominant split with focused ab work, progressive overload, and a balance of strength and hypertrophy principles. 💪 Programme Overview Goal: Muscle gain (glutes focus) + flatter, stronger core Duration: 8 weeks Difficulty: Intermediate Split: 4 days per week (Glutes/Legs twice + Upper + Full Body/Core) Cardio: Optional low-intensity cardio 1–2x/week Rest Days: 3 per week (e.g. Wed, Sat, Sun) Progressive Overload: Increase weights weekly or improve form/reps Core Focus: Integrated ab training in 2–3 sessions/week