• Focus: build muscle and strength to glutes and sculpt the body! • Improve full body strength: it’s important to work the whole body as well even though the focus is on the lower body. • Recover from our workouts: this program is designed for building muscle. For best results, let your body recover and trust the process.

You will make some serious changes to your body by staying consistent throughout the full 8 weeks. Stick to the plan! Push yourself and give it all you’ve got! You are always stronger than you think! Always choose weights that are challenging enough but maintain good form. Remember that we are applying progressive overload, so go check out my video about it under 'START HERE'. Remember to give your body enough food, protein, and rest for building blocks.

This program has 3 days of lower body, 2 days of upper body, and 1 day of recovery yoga which leaves you with 2 full days of rest. On the day where we don’t have any workout scheduled, it would be best if you have an active rest day, so go on a walk, stretch or do some more yoga! I have recovery routines in the ‘COOL DOWN’, ‘RECOVER’, and ‘YOGA’ highlights. I have chosen which days you can do each routine but you can always adjust to fit your schedule! Just make sure you follow the same layout of the program each week.

Almost all the workouts are to be done at the gym, you will find the equipment you need there but you also need resistance bands if you have them. If you don’t have resistance bands, you can do the finisher exercises with body weight but increase the amount of reps until you feel the burn.

All skill levels can do these workouts! But it’s mainly targeted towards intermediate to advanced levels. To progress and grow you will use the key movements in this program paired with weights and resistance bands to challenge you. Use the progressive overload techniques we talked about in the video under ‘START HERE’.

This program is developed to build your glute muscles. Do the workouts according to the program and allow your muscles to recover on upper body days and rest days. Rest days are important because the muscles will develop when we rest. Make sure you are giving your muscles fuel (enough food and protein). You don’t want to train your glutes everyday if you are looking for best results. If you still have energy on top of the instructed workouts, you can add workouts from other sections.

I love seeing your pictures and videos!! Use #bestshapebymaria and tag @mariasteixeira_ on Instagram 🤍 you can also message me directly!