Welcome to The Sculpt. Today you meet the two lifts that will change your shape more than anything else you've done: the hip thrust and the Romanian deadlift. Go light. Learn the squeeze at the top of the thrust and the stretch at the bottom of the deadlift. Pick weights you can do for 10 clean reps with two left in you, and log them. Those numbers are where you start, not where you'll stay.
| Exercise | Sets / Reps |
| Barbell Hip Thrust Week 1. Chin tucked, ribs down, squeeze your glutes at the top. Pick a weight you can pause with. | 3 x 10 |
| Barbell Romanian Deadlift Hips back, bar close, soft knees. Stop where your hamstrings stretch. | 3 x 10 |
| Bulgarian Split Squat | 3 x 12 |
| Lying Leg Curl Keep your hips on the pad. Slow lowering. | 3 x 15 |
| Cable Glute Kickback Kick back, not up. Squeeze for a second. The last set goes to failure. | 15 / 15 / failure |
| Hip Abduction Machine Pause at the widest point. The last set goes to failure. | 20 / 20 / failure |
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
Download Volted. Pick your program. Train, eat, and track every day.
