Let me introduce you to Doja.
Some days she’s bold and confident, strutting like she pays rent.
Other days she’s quiet, low-key, and needs a little (mental and physical) support.
Doja’s not one of those effortless girls who just stays snatched for fun.
She requires commitment. Structure. A well-timed glute day.
Because if I don’t show up for her, she clocks out early and takes an unapproved leave of absence.
Keeping Doja in Formation
Glute-focused workouts 3 times a week. Non-negotiable.
This is lower-body main character energy.
Here’s the magic formula:
1. Hip Thrusts – the cornerstone move for a round, lifted look
Frequency: 2× per week
Day 1: 4 sets of 8–10 reps (heavy)
Reps/Sets: Day 2: 3–4 sets of 12–15 reps (moderate to light, pause at the top)
2. Romanian Deadlifts (RDLs) – glutes and hamstrings with a glorious stretch
Frequency: 1–2× per week
Reps/Sets: 3–4 sets of 8–12 reps
3. Split Squats – yes, they hurt. Butt (see what I did there?), they work.
Frequency: 1× per week
Reps/Sets: 3 sets of 8–10 reps per leg (add weight when ready)
4. Cable Kickbacks – because angles matter
Frequency: 2× per week
Reps/Sets: 3–4 sets of 12–15 reps per leg
5. Stairmaster or regular stairs (slow & controlled) – more sculpting, less sweating
Frequency: 2–3× per week
Reps/Sets: 15–20 minutes per session
*Focus on pressing through your heel and using full range of motion.
What I Feed Her
You can’t build anything substantial on air and vibes.
Glutes are muscle, and muscle needs fuel.
Here’s what stays on my plate:
Protein (aka the booty building blocks):
- Salmon or tuna
- Ground turkey or beef (lean cuts!)
- Eggs and egg whites
- Bonus: chickpeas, lentils, tofu, tempeh (I mix in a ton of plant-based options too!)
Carbs (aka glute glue):
- Sweet potatoes
- Oats
- Brown rice
- Quinoa
- Whole grain wraps or Ezekiel bread
Carbs = energy. No carbs = struggle-bus workouts and flat energy and glutes.
Healthy fats (don’t skip these):
- Avocado
- Almond or peanut butter
- Tahini
- Olive oil or coconut oil
- Salmon (double win: fat + protein)
If I notice my progress stalling, it’s usually a sign I’m not eating enough.
The Other Non-Gym Secrets
- SLEEP: 7–9 hours. That’s when recovery (and real growth) happens.*I fail this stage the most
- STRETCH: Tight glutes = less shape. Flexibility makes all the difference. *Yoga does wonders
- PROGRESS PHOTOS: Don’t obsess over the scale. Let your side profile tell the story.
- RECOVERY: Foam rolling, walks, massage tools. Treat your lower body like royalty.
Final Thoughts
Whether you’re starting from scratch or maintaining the goods, just know:
This isn’t about perfection, it’s about discipline.
Sculpting curves is possible. Keeping them? That takes commitment.
So no, I wasn’t born with a sculpted silhouette.. Hell, I don’t have one now, haha~
But, I’ve learned exactly how to build and keep it together and it’s not going anywhere unless I stop showing up.
Now go hit those squats, fuel, hydrate, stretch, and strut. I mean, if you want to.
Summer’s creeping up on us real fast~
– Lence
Lence in Layers 