8 weeks to build the
glutes you actually want.
The Slim Thick program is a periodized 8-week lower body hypertrophy plan. Four phases: Foundation → Volume → Strength → Peak. Hip thrusts, Romanian deadlifts, Bulgarian split squats, and HIIT finishers — all tracked in the app.
4-Phase Program Structure
Each phase uses a different training stimulus — so you build without plateauing.
Foundation
Establish the mind-muscle connection. High-rep, controlled tempo sets prime the glutes and teach proper hip hinge mechanics before loading.
Volume
Add training techniques that maximize muscle damage: 3-second eccentrics, 2-second pauses at peak contraction, and superset pairings for metabolic stress.
Strength
Drop the reps, increase the load. Heavier hip thrusts, sumo deadlifts, and single-leg work force real strength adaptations that carry over to the final phase.
Peak
Full-intensity sessions with conditioning finishers. Hit new personal records on hip thrusts and deadlifts. The final two weeks are designed to leave you visibly different.
What Makes This Program Different
Periodized programming, not random leg days.
Glute-Dominant Design
Every session prioritizes hip thrusts, Romanian deadlifts, and split squats — the three movements with the highest glute EMG activation.
Periodized Progression
Four distinct phases ensure you never plateau. Volume, intensity, and technique all evolve week by week.
HIIT Finishers
Peak-phase conditioning circuits strip fat while preserving the muscle you built — no separate cardio required.
Anti-Rotation Core
Pallof press, side planks, and dead bugs build a strong midsection without crunches or sit-ups.
App-Tracked
Every set, every rep, every PR logged in FormPulse. No spreadsheet required.
Exercise Swaps
No cable machine? No problem. Swap any exercise inside the app for a home-friendly alternative.
Common Questions
What equipment do I need? +
A barbell and plates, dumbbells, a cable machine, and a leg press. If you're missing a piece of equipment, the exercise swap feature in the app lets you substitute any movement with a compatible alternative.
Is this program for beginners? +
It's designed for intermediate trainees — women who can hip thrust and deadlift with decent form. If you're brand new, try Strength Foundations first.
Will this make me bulky? +
No. Building significant muscle mass requires a substantial calorie surplus sustained over months. This program builds the glute and hamstring volume that creates the "slim thick" aesthetic.
How is this different from random leg day workouts? +
Periodization. Each phase uses a different training variable (reps, tempo, intensity) to force continuous adaptation. Random workouts create random results.
Ready to build?
Start FormPulse free. Track every session, log PRs, follow the full 8-week plan — all in one app.
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