14-Day Reset & Sculpt Plan

Heavy lifting + recovery balance.

Advanced.

Day 1 — Heavy Glute Power

• Heavy Hip Thrust — 5x5

• RDL — 4x8

• Smith Squat — 4x8

• Stairmaster Finish

Day 2 — Upper Push/Pull (Back + shoulders heavy volume)

Day 3 — Pilates Recovery (Nervous system reset)

Day 4 — Quad & Glute Strength

• Back Squat — 5x5

• Walking Lunges — 3x12

• Heavy Leg Press — 4x10

• Hip Thrust Pause Reps

Day 5 — Conditioning + Core

• HIIT intervals

• Athletic core circuits

Day 6 — Pilates Flow / Mobility

Day 7 — Rest & Recover. Light walk is okay.

Week 2 (Advanced)

Progressive overload:

• heavier lifts

• slower reps

• improved recovery