Your optimized plan
3 Day Sculpt
Glute projection • upper/outer glutes • lean-leg bias • tighter core • light arm shaping
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This week
0 / 3 workouts
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The rules that make it work
- Train on non-consecutive days when possible.
- Most compound sets should finish with ~1–2 clean reps in reserve.
- When all sets reach the top of the rep range with clean form, add the smallest practical weight next time.
- Keep extra squat, leg-press and leg-extension volume low if a leaner-looking thigh is the priority.
- Core work strengthens the waist; overall fat loss is what reduces stomach/love-handle and thigh fat.