Girly Plan Graphic
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| Weeks | Focus | What to do |
|---|---|---|
| 1–4 | Build foundation | Learn movements, build volume, find starting weights. |
| 5–8 | Increase volume | Add 1 extra set to key lifts on Mon/Wed/Fri. |
| 9–12 | Increase intensity | Heavier hip thrusts and squats. Keep abductions high rep. |
♡ Prioritize protein. ♡ Stay hydrated. ♡ Squeeze glutes every rep. ♡ Sleep 7–9 hours. ♡ Add weight only when form is clean.
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