Two glute-priority leg days drive the whole program. Two lighter optional days cover upper body and core so you stay balanced without frying recovery. Short stair-walk finishers only on glute days — the plan is intentionally trimmed so you actually finish every session.

Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.

Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.

Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.

Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.

Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.