The Glow Protocol — 3 Day Glute & Upper Body Split

The Glow Protocol is a 3-day training split built for women who want to build shape, get stronger, and actually see results.

What's inside:

— Monday: Heavy Glute Day — hip thrust, RDL, split squat, abduction, kickbacks

— Wednesday: Upper Body — pull-ups, rows, lat pulldown, shoulder press, arms

— Saturday: Full Body Power Day — your heaviest session of the week

Every exercise includes sets, reps, rest periods, tempo cues, coaching notes and a log table so you know exactly what to beat next session. Progressive overload built in from day one.

This is the programme I train. Written by a pharmacist who trains 5 days a week and understands the science behind building muscle — not just the aesthetics.

✓ Instant PDF download ✓ Log tables for every session ✓ No gym machine required — barbell and dumbbells only ✓ Designed around progressive overload