GYM

THE 12-WEEK
PEACH PROJECT
no.1
TRAINING PROGRAM
ACCEPTANCE OF TERMS AND ACKNOWLEDGMENT OF RISKS
BY DOWNLOADING OR STARTING ANY FREE PROGRAM FROM THIS WEBSITE, YOU CONFIRM THAT YOU HAVE READ, UNDERSTOOD, AND AGREE TO THE TERMS OUTLINED IN THIS DISCLAIMER. YOUR DOWNLOAD AND PARTICIPATION SIGNIFY
ACCEPTANCE OF ALL RISKS ASSOCIATED WITH PHYSICAL ACTIVITY AND DIETARY CHANGES AND YOUR AGREEMENT TO SEEK PROFESSIONAL GUIDANCE AS RECOMMENDED.

EDUCATIONAL AND ENTERTAINMENT PURPOSES ONLY

THESE FREE DOWNLOADABLE PROGRAMS ARE PROVIDED SOLELY FOR EDUCATIONAL AND ENTERTAINMENT PURPOSES. THEY ARE NOT SUBSTITUTES FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, TREATMENT, OR INDIVIDUALIZED GUIDANCE IN
HEALTH, FITNESS, OR NUTRITION. THE CONTENT OF THESE PROGRAMS DOES NOT CONSTITUTE MEDICAL ADVICE AND IS NOT INTENDED TO REPLACE THE ADVICE OF A LICENSED HEALTHCARE PROVIDER.

1. NO MEDICAL ADVICE OR SERVICES: SIMON DINGEMANS IS NOT A LICENSED PHYSICIAN OR REGISTERED DIETITIAN. THE INFORMATION PROVIDED IN THESE DOWNLOADABLE PROGRAMS DOES NOT DIAGNOSE, TREAT, PREVENT, OR CURE ANY
MEDICAL CONDITION AND SHOULD NOT REPLACE PERSONALIZED MEDICAL ADVICE. ALWAYS CONSULT YOUR PHYSICIAN OR QUALIFIED HEALTHCARE PROVIDER ON ANY MATTERS REGARDING YOUR HEALTH BEFORE STARTING THESE PROGRAMS.

2. PROPRIETARY RIGHTS: ALL DOCUMENTS, PROGRAMS, AND CONTENT PROVIDED BY DR.GLUTES BV ARE PROPRIETARY AND INTENDED SOLELY FOR PERSONAL USE. NO MATERIAL MAY BE COPIED, SOLD, OR REDISTRIBUTED WITHOUT PRIOR WRITTEN
CONSENT FROM DR.GLUTES BV.

3. CONSULT WITH A HEALTHCARE PROFESSIONAL: BEFORE BEGINNING ANY FITNESS, EXERCISE, OR DIETARY PROGRAM, CONSULT WITH A LICENSED HEALTHCARE PROVIDER, ESPECIALLY IF YOU HAVE A MEDICAL CONDITION, INJURY, DIETARY
RESTRICTION, OR ARE PREGNANT. THESE DOWNLOADABLE PROGRAMS DO NOT REPLACE INDIVIDUALIZED MEDICAL ADVICE, AND ONLY A HEALTHCARE PROFESSIONAL CAN EVALUATE YOUR SPECIFIC HEALTH NEEDS.

4. INDIVIDUAL RESULTS AND TESTIMONIALS: RESULTS VARY SIGNIFICANTLY AMONG INDIVIDUALS DUE TO DIFFERENCES IN GENETICS, LIFESTYLE, FITNESS HISTORY, AND DEDICATION. TESTIMONIALS AND TRANSFORMATIONS SHARED ON SOCIAL
MEDIA, ON THIS WEBSITE OR IN PROGRAM MATERIALS ARE REAL BUT DO NOT REPRESENT TYPICAL RESULTS. YOUR RESULTS MAY DIFFER BASED ON YOUR PERSONAL COMMITMENT AND CIRCUMSTANCES.

5. ASSUMPTION OF RISKS IN EXERCISE AND DIETARY PROGRAMS: ENGAGING IN PHYSICAL ACTIVITIES OR DIETARY CHANGES INVOLVES INHERENT RISKS, INCLUDING INJURY, ADVERSE HEALTH EFFECTS, AND OTHER COMPLICATIONS. YOU ASSUME
FULL RESPONSIBILITY FOR YOUR HEALTH AND SAFETY AND VOLUNTARILY ACCEPT ALL RISKS. IF YOU EXPERIENCE DISCOMFORT, STOP IMMEDIATELY AND CONSULT A HEALTHCARE PROVIDER.

6. SAFETY AND RESPONSIBILITY: TO ENSURE SAFETY, PRIORITIZE PROPER FORM, TECHNIQUE, AND MODERATION. IF YOU EXPERIENCE PAIN, DISCOMFORT, OR UNUSUAL SYMPTOMS AT ANY TIME, STOP AND SEEK MEDICAL ADVICE. PARTICIPATION IN
THESE PROGRAMS IS VOLUNTARY, AND YOU BEAR FULL RESPONSIBILITY FOR ANY INJURIES OR HEALTH ISSUES THAT MAY ARISE FROM FOLLOWING THE PROGRAM’S RECOMMENDATIONS.

7. LISTEN TO YOUR BODY: EXERCISE CAUTION AND BE MINDFUL OF YOUR BODY’S SIGNALS. SYMPTOMS SUCH AS DIZZINESS, NAUSEA, OR DISCOMFORT INDICATE A NEED TO STOP AND REST. SUDDEN DIETARY CHANGES OR OVERTRAINING CAN
LEAD TO SERIOUS HEALTH ISSUES, INCLUDING INJURY AND ILLNESS. PERSISTENT SYMPTOMS SHOULD BE ADDRESSED BY A HEALTHCARE PROVIDER.

8. GRADUAL PROGRESSION AND SUSTAINABLE PRACTICES: START AT A LEVEL SUITABLE FOR YOUR CURRENT FITNESS AND GRADUALLY INCREASE ACTIVITY OR DIETARY CHANGES OVER TIME. RAPID ESCALATION OR EXTREME DIETING CAN RESULT IN
ADVERSE HEALTH OUTCOMES. GRADUAL PROGRESSION HELPS REDUCE RISKS ASSOCIATED WITH SUDDEN CHANGES IN EXERCISE AND DIET.

9. NUTRITION AND DIETARY RECOMMENDATIONS: WE RECOMMEND CONSULTING A REGISTERED DIETITIAN OR NUTRITIONIST BEFORE IMPLEMENTING ANY DIETARY CHANGES SUGGESTED IN THESE PROGRAMS. NUTRITIONAL NEEDS ARE HIGHLY
INDIVIDUAL, ESPECIALLY FOR SPECIFIC GOALS LIKE WEIGHT LOSS OR MUSCLE GAIN. AVOID RESTRICTIVE DIETS OR EXTREME MEASURES, WHICH MAY NOT BE HEALTHY OR SUSTAINABLE.

10. AGE AND FITNESS LEVEL CONSIDERATIONS: THESE PROGRAMS MAY NOT BE APPROPRIATE FOR ALL AGES OR FITNESS LEVELS. CONSIDER YOUR AGE, HEALTH STATUS, AND PHYSICAL ABILITIES. INDIVIDUALS WITH SPECIFIC AGE-RELATED OR HEALTH
LIMITATIONS SHOULD CONSULT A HEALTHCARE PROVIDER TO DETERMINE SUITABILITY AND MAKE MODIFICATIONS AS NEEDED.

11. PROFESSIONAL GUIDANCE FOR NEW PARTICIPANTS: IF YOU ARE NEW TO FITNESS OR NUTRITION PLANNING, SEEK GUIDANCE FROM A CERTIFIED TRAINER OR DIETITIAN. THESE DOWNLOADABLE PROGRAMS ARE INTENDED AS INTRODUCTORY
GUIDES AND DO NOT REPLACE PERSONALIZED PLANS CREATED BY PROFESSIONALS.

12. SPECIAL HEALTH CONSIDERATIONS: INDIVIDUALS WITH CONDITIONS SUCH AS HEART DISEASE, DIABETES, ORTHOPEDIC ISSUES, OR DIETARY RESTRICTIONS SHOULD CONSULT THEIR HEALTHCARE PROVIDER BEFORE BEGINNING THESE PROGRAMS.
ADDITIONAL RISKS MAY EXIST FOR CERTAIN MEDICAL CONDITIONS, MAKING PROFESSIONAL ADVICE ESSENTIAL.

13. AT-HOME PROGRAM LIMITATIONS: SOME OF THESE PROGRAMS ARE DESIGNED FOR AT-HOME USE WITH MINIMAL EQUIPMENT. THOSE WITH ACCESS TO GYM FACILITIES OR ADVANCED EQUIPMENT SHOULD CONSULT A PROFESSIONAL TRAINER
TO ADAPT THE PROGRAM FOR SAFE AND EFFECTIVE USE IN A DIFFERENT ENVIRONMENT.

14. ASSUMPTION OF RISK AND LIABILITY: BY DOWNLOADING AND PARTICIPATING IN THESE PROGRAMS, YOU VOLUNTARILY ACCEPT ALL RISKS ASSOCIATED WITH EXERCISE AND DIETARY CHANGES. DR.GLUTES BV AND ITS AFFILIATES DISCLAIM
LIABILITY FOR ANY INJURIES, HEALTH PROBLEMS, OR ADVERSE OUTCOMES. ANY RELIANCE ON INFORMATION PROVIDED THROUGH THESE PROGRAMS IS AT YOUR OWN RISK.

15. ADULTS ONLY: THESE PROGRAMS ARE INTENDED FOR INDIVIDUALS AGED 18 AND OLDER. PARTICIPATION BY MINORS SHOULD OCCUR ONLY WITH DIRECT SUPERVISION AND APPROPRIATE PROFESSIONAL GUIDANCE.

16. PROGRESS PICTURE SUBMISSIONS: ONLY INDIVIDUALS AGED 18 OR OLDER MAY SUBMIT PROGRESS PICTURES OR OTHER MEDIA DOCUMENTING THEIR FITNESS JOURNEY. BY SUBMITTING CONTENT, YOU CONFIRM THAT YOU ARE AT LEAST 18
YEARS OLD. SUBMISSIONS FROM THOSE UNDER 18 WILL NOT BE ACCEPTED AND WILL BE DELETED.

17. NO WARRANTIES OR GUARANTEES: THESE PROGRAMS ARE PROVIDED “AS IS” WITH NO GUARANTEES REGARDING RESULTS, SAFETY, OR SUITABILITY FOR ANY PARTICULAR PURPOSE. DR.GLUTES BV DISCLAIMS LIABILITY FOR INCIDENTAL, INDIRECT,
OR CONSEQUENTIAL DAMAGES THAT MAY ARISE FROM THE USE OF THESE PROGRAMS.

18. AGREEMENT TO TERMS: BY DOWNLOADING AND PARTICIPATING IN THESE PROGRAMS, YOU CONFIRM YOUR ACCEPTANCE OF ALL TERMS WITHIN THIS DISCLAIMER. YOU ACKNOWLEDGE THE RISKS ASSOCIATED WITH EXERCISE AND DIETARY
CHANGES AND AGREE TO SEEK PROFESSIONAL ADVICE AS NEEDED.

FINAL REMINDER: BEGINNING ANY FITNESS OR NUTRITION PROGRAM IS A PERSONAL CHOICE THAT REQUIRES CAREFUL CONSIDERATION OF YOUR HEALTH, GOALS, AND OVERALL WELL-BEING. WE ENCOURAGE SEEKING PROFESSIONAL GUIDANCE
TO ENSURE YOUR JOURNEY IS SAFE, EFFECTIVE, AND TAILORED TO YOUR INDIVIDUAL NEEDS.
Dr Peach Project training program
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Transformation pictures:

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Taking before and after pictures is super important.

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They let you see the amazing results of your investment and hard work!

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If you're comfortable with it, sharing these photos can be a great addition to the online Peach Project community.

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You'll not only inspire other women but also become part of a supportive group that encourages each other to improve
and succeed!

Schedule:
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The “best” way to plan your week, is to leave a day in between the glute days. For example:

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Monday: training day 1
Tuesday: rest
Wednesday: training day 2

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Thursday: rest
Friday: training day 3
Saturday: training day 4

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Sunday: rest

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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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How to calculate calories if you want to lose or gain weight

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Weight loss example:

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Step 1: Calculate Your Daily Calorie Needs (TDEE)

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1.Calculate TDEE: The Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to
maintain your current weight. To lose weight, you should consume fewer calories than your TDEE.

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2.Example Calculation: Assuming an example woman weighing 70 kg with a moderate activity level, her

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estimated TDEE is around 1950 calories/day.

3.Set Calorie Target for Weight Loss: To lose weight, she can reduce her calorie intake by 300–500 calories from

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her TDEE. Using a 300-calorie deficit as an example:
Calorie Target = 1950 - 300 = 1650 calories/day

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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Step 2: Calculate Protein, Fat, and Carbohydrates (Macros)

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To break down the 1650 calories into macronutrients, use these guidelines:
Protein: 2 grams per kg of body weight

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Fat: 0.7 grams per kg of body weight
Carbohydrates: The remaining calories

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1. Calculate Protein

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Protein helps maintain muscle mass, which is especially important during weight loss.
Formula: 2g of protein per kg of body weight
For a 70 kg woman:

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Protein = 70 kg × 2g = 140g of protein per day
Protein has 4 calories per gram, so:
140g × 4 = 560 calories from protein

2. Calculate Fats
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Healthy fats are essential for hormone balance and overall health.

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Formula: 0.7g of fat per kg of body weight
For a 70 kg woman:
Fat = 70 kg × 0.7g = 49g of fat per day

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Fat has 9 calories per gram, so:

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49g × 9 = 441 calories from fat

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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3. Calculate Carbs

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Carbohydrates are essential for energy, especially for fueling workouts. The remaining calories after accounting for
protein and fat go to carbs.

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1. Subtract calories from protein and fat from the total target:
1650 - (560 + 441) = 649 calories for carbs

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2. Carbs have 4 calories per gram, so:
649 ÷ 4 = 162g of carbs per day

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Summary for a 70 kg Woman:
Calories for weight loss: 1650 calories/day

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Protein: 140g/day
Fat: 49g/day

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Carbs: 162g/day

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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How to calculate calories if you want to lose or gain weight

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Weight gain example:

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Step 1: Calculate Caloric Surplus

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1.Assuming the TDEE of 1950 calories/day for a 70 kg woman, to gain weight, she would need to consume 200–

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500 calories above maintenance.

2.Example Calorie Target for Muscle Gain: 1950 + 300 = 2250 calories/day (This is within the 200–500 calorie

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surplus range for weight gain).

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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Step 2: Calculate Protein, Fat, and Carbohydrates (Macros)

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For muscle gain, slightly adjusted macros are used:
Protein: 1.6 grams per kg of body weight

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Fat: 0.7 grams per kg of body weight
Carbohydrates: The remaining calories

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1. Calculate Protein

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Formula: 1.6g of protein per kg of body weight
For a 70 kg woman:
Protein = 70 kg × 1.6g = 112g of protein per day

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Protein has 4 calories per gram, so:
112g × 4 = 448 calories from protein

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2. Calculate Fats
Formula: 0.7g of fat per kg of body weight

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For a 70 kg woman:

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Fat = 70 kg × 0.7g = 49g of fat per day
Fat has 9 calories per gram, so:
49g × 9 = 441 calories from fat

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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3. Calculate Carbs
The remaining calories go to carbohydrates.

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1. Subtract calories from protein and fat from the total target:
2250 - (448 + 441) = 1361 calories for carbs

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2. Carbs have 4 calories per gram, so:
1361 ÷ 4 = 340g of carbs per day

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Summary for a 70 kg Woman:
Calories for muscle gain: 2250 calories/day

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Protein: 112g/day
Fat: 49g/day

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Carbs: 340g/day

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t No
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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
.G Examples of food choices

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Carbs Fats Protein
1. Oats 1. Avocados 1. Chicken Breast

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2. Quinoa 2. Olive Oil 2. Turkey Breast
3. Sweet Potatoes 3. Coconut Oil 3. Salmon
4. Brown Rice 4. Almonds 4. Tuna

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5. Whole Wheat Bread 5. Walnuts 5. Shrimp
6. Barley 6. Chia Seeds 6. Eggs
7. Bulgur 7. Flaxseeds 7. Greek Yogurt

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8. Buckwheat 8. Hemp Seeds 8. Cottage Cheese
9. Lentils 9. Pumpkin Seeds 9. Tofu
10. Chickpeas 10. Macadamia Nuts 10. Tempeh

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11. Black Beans 11. Pecans 11. Lentils
12. Kidney Beans 12. Cashews 12. Black Beans
13. Bananas 13. Brazil Nuts 13. Quinoa

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14. Apples 14. Sesame Oil 14. Edamame
15. Berries 15. Grass-Fed Butter 15. Hemp Seeds

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16. Butternut Squash 16. Ghee 16. Pumpkin Seeds
17. Carrots 17. Dark Chocolate (70%+ cacao) 17. Almonds

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18. Beets 18. Fatty Fish (salmon, mackerel) 18. Lean Beef
19. Whole Grain Pasta 19. Full-Fat Yogurt 19. Bison
20. Couscous 20. Peanut Butter 20. Seitan

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This information is for general guidance and educational purposes only and is not intended as medical or professional advice on
weight loss or gain. The example provided is hypothetical. Always consult a healthcare professional for personalized guidance.
Dr
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Weeks:

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The weeks are made into 6-week cycles. The 6th week being a deload week.

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That means half the intensity of a normal week for recovery.

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So 1 cycle is 6 weeks, with the 6th week being “active recovery” by using half the weight on all the exercises.

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Starting weight:
If you are completely new, or you have never done a certain exercise before, and you don’t know what weight to pick,

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then here’s the technique for finding it.

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So let’s say the first set of an exercise is 15 reps.

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Then you want to use a weight you can 18 times in your first week.

Don’t worry if it's too light.

It better to go too light than too heavy in the beginning.

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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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How to progress:

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What weight should you use?

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I’ll break it down for you:

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Try picking a weight you can do 2 more times than what the reps are.

Meaning: if the reps are 15, then you pick a weight you can do 17 times.

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You don’t do it 17 times, you do it 15.

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But you pick a weight you can do a few more times.

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Example:

Squat:

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Set 1: 15 reps -> pick a weight you can 17 times
Set 2: 13 reps -> pick a weight you can 15 times

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Set 3: 11 reps -> pick a weight you can 13 times
Set 4: 9 reps -> pick a weight you can 11 times

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You do this for every exercise, except the ones with the same reps for every set.

You’ll grow stronger, especially in the first weeks.

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Try increasing the weight every set, and every week.

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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Weight increase example:

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WEEK 1

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Squat:
Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 20kg

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Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 30kg
Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 40kg
Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 50kg

WEEK 2
Squat:
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Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 25kg
Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 35kg
Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 45kg

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Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 55kg

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WEEK 3
Squat:

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Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 30kg
Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 40kg

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Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 50kg
Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 60kg

We do this up until week 6. Week 6 is a deload week. Meaning: you only do 3 sets of 15 reps with a very light weight.
Then the cycle starts again.
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DO NOT DO THIS if you feel like you can’t do it. DO NOT hurt yourself just to go heavier!

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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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Exercises:

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Every exercise has a complete tutorial linked to it.

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You just have to click on the exercise, and it will take you to the exercise tutorial.

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If anything, and I mean ANYTHING, is not clear about an exercise, then please do not hesitate to send me a message.

I want you to feel completely comfortable with every exercise.

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And I will help you until everything is clear for you.

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I don't bite, so just send me a DM!

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Keeping track:
You can write in this PDF next to the reps and sets, or you can print the printable part of this PDF, so you can write it

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down.

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For printing, its page: 22-34

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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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Warm-ups:

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Warm-ups are necessary, but don't waste your time on them.

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A perfect warm up is this: 3 sets of 15 reps of the first exercise with no weight.

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This is enough because the best way to warm up for example a squat is by doing a squat.

Don't waste your valuable energy on a 5 part warm-up.

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Rest:
Take as much rest as you need.

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This means until your muscles are re energized, and your heart rate has lowered. Not waiting 30 seconds or 15 minutes.

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Also, DON’T time your rest! Rest changes depending on the set, so wait until calmed down and feel okay again, and then
go.

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This can 2 or 3 minutes, but it can also be 45 seconds. Women re-energize very quickly.

Now you’re all set to get the booty of your dreams, enjoy!
t No
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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
Dr
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Now you’re all set to get those glutes and that hourglass shape!

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But before you go... I want to give you a quick reminder...

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I already know you’re a person that wants to see change.

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And if you want more of this... then the Peach Project App is
what you need!

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The app is made to bring your dream body in the shortest
possible time.

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I’m talking:
Everything you’re seeing right here in an easy app

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Train anywhere at any time, home or gym
For beginner to advance, all the exercises are

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ranked in difficulty
10 programs and every month 1 is added

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500+ tutorials in short form
Full length tutorials for all exercises that get

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uploaded weekly
Nutritional advice to lose or gain weight

So if you’re serious about changing your body and

happiness...
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Then DM me the word “app”
on Instagram or tap on the word app .1
Dr
.G PROGRESS DIARY

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Date

te Weight Waist inch/cm Hip inch/cm Quad inch/cm Chest inch/cm

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Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 CLICK FOR VIDEO

DAY 1 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12 15/ 13/ 12 15/ 13/ 12/ 10 15/ 13/ 12/ 10

2) STEP UPS (EACH SIDE) 15/ 14/ 12 15/ 14/ 12 15/ 14/ 12/ 10 15/ 14/ 12/ 10

3) ROMANIAN DEADLIFT 15/ 13/ 11 15/ 13/ 11 15/ 13/ 11/ 10 15/ 13/ 11/ 10

4) CALF RAISES 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15/ 13 20/ 18/ 15/ 13

5) 1 ARM ROW (EACH SIDE) 15/ 14/ 12 15/ 14/ 12 15/ 14/ 12/ 11 15/ 14/ 12/ 11

If you’re a BEGINNER then feel free to do LESS SETS in the 1st, 2nd, and maybe even 3th week,
and do them with body weight only. Do not hurt yourself by going too hard in the beginning
 DAY 2 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12 15/ 14/ 12 15/ 14/ 12/ 11 15/ 14/ 12/ 11

2) HIP THRUSTS 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18

3) BULGARIAN SPLIT SQUATS

15/ 13 /11 15/ 13 /11 15/ 13 /11 /10 15/ 13 /11 /10
(EACH SIDE)

4)LEG EXTENSIONS 25/ 22 25/ 22 25/ 22/ 20 25/ 22/ 20

5) LAT PUSH DOWN 18/ 15/ 12 18/ 15/ 12 18/ 15/ 12/ 11 18/ 15/ 12/ 11

6) FACE PULLS 18/ 15/ 12 18/ 15/ 12 18/ 15/ 12/ 11 18/ 15/ 12/ 11

If you’re a BEGINNER then feel free to do LESS SETS in the 1st, 2nd, and maybe even 3th week,
and do them with body weight only. Do not hurt yourself by going too hard in the beginning
 DAY 3 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11 15/ 12/ 11 15/ 12/ 11/ 10 15/ 12/ 11/ 10

2) REVERSE DEFICIT LUNGES

15/ 14/ 12 15/ 14/ 12 15/ 14/ 12/ 11 15/ 14/ 12/ 11
(EACH SIDE)

3) GLUTE FOCUSED
20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13

20/ 18/ 15/ 20/ 18/ 15/

5) BENT OVER ROW 20/ 18/ 15 20/ 18/ 15
12/ 10 12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN 20/ 18/ 16
/ 15 / 15

If you’re a BEGINNER then feel free to do LESS SETS in the 1st, 2nd, and maybe even 3th week,
and do them with body weight only. Do not hurt yourself by going too hard in the beginning
 DAY 4 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

15/ 14/ 12 15/ 14/ 12/ 15/ 14/ 12/

1) CHEST PRESS 15/ 14/ 12
11 11

2) BICEP CURLS 15/ 12/ 10 15/ 12/ 10 15/ 12/ 10 15/ 12/ 10/ 8

3) TRICEP EXTENSIONS 15/ 12/ 10 15/ 12/ 10 15/ 12/ 10/ 8 15/ 12/ 10/ 8

4) SIDE RAISES 15/ 12/ 10 15/ 12/ 10 15/ 12/ 10 15/ 12/ 10/ 8

5) REVERSE FLYS 15/ 14/ 12 15/ 14/ 12 15/ 14/ 12/ 11 15/ 14/ 12/ 11

6) FACE PULLS 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15/ 12

7) CRUNCHES 4 X 20 4 X 20 4 X 20 4 X 20

If you’re a BEGINNER then feel free to do LESS SETS in the 1st, 2nd, and maybe even 3th week,
and do them with body weight only. Do not hurt yourself by going too hard in the beginning
 DELOAD
DAY 1 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12/ 10 3 X 15 15/ 13/ 12 15/ 13/ 12

2) STEP UPS (EACH SIDE) 15/ 14/ 12/ 10 3 X 15 15/ 14/ 12 15/ 14/ 12

3) ROMANIAN DEADLIFT 15/ 13/ 11/ 10 3 X 15 15/ 13/ 11 15/ 13/ 11

4) CALF RAISES 20/ 18/ 15/ 13 3 X 15 20/ 18/ 15 20/ 18/ 15/ 13

15/ 14/ 12/

5) 1 ARM ROW (EACH SIDE) 3 X 15 15/ 14/ 12 15/ 14/ 12
11/ 10

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 2 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12/ 11 3 X 15 15/ 14/ 12 15/ 14/ 12

2) HIP THRUSTS 25/ 20/ 18 3 X 15 25/ 20/ 18 25/ 20/ 18

3) BULGARIAN SPLIT SQUATS

15/ 13 /11 /10 3 X 15 15/ 13 /11 15/ 13 /11
(EACH SIDE)

4)LEG EXTENSIONS 25/ 22/ 20 3 X 15 25/ 22/ 20 25/ 22/ 20

5) LAT PUSH DOWN 18/ 15/ 12/ 11 3 X 15 18/ 15/ 12/ 11 18/ 15/ 12/ 11

6) FACE PULLS 18/ 15/ 12/ 11 3 X 15 18/ 15/ 12 18/ 15/ 12/ 11

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 3 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11/ 10 3 X 15 15/ 12/ 11 15/ 12/ 11

2) REVERSE DEFICIT LUNGES

15/ 14/ 12/ 11 3 X 15 15/ 14/ 12 15/ 14/ 12
(EACH SIDE)

3) GLUTE FOCUSED
20/ 18/ 15 3 X 15 20/ 18/ 15 20/ 18/ 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 3 X 15 15/ 14/ 13 15/ 14/ 13

20/ 18/ 15/

5) BENT OVER ROW 3 X 15 20/ 18/ 15 20/ 18/ 15
12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN 3 X 15
/ 15 / 15 / 15

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 4 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

15/ 14/ 12/

1) CHEST PRESS 3 X 15 15/ 14/ 12 15/ 14/ 12
11/ 10

2) BICEP CURLS 15/ 12/ 10/ 8 3 X 15 15/ 12/ 10 15/ 12/ 10

3) TRICEP EXTENSIONS 15/ 12/ 10/ 8 3 X 15 15/ 12/ 10 15/ 12/ 10

4) SIDE RAISES 15/ 12/ 10/ 8 3 X 15 15/ 12/ 10/ 8 15/ 12/ 10/ 8

5) REVERSE FLYS 15/ 14/ 12/ 11 3 X 15 15/ 14/ 12 15/ 14/ 12

6) FACE PULLS 20/ 18/ 15/ 12 3 X 15 20/ 18/ 15 20/ 18/ 15

7) CRUNCHES 4 X 20 3 X 15 4 X 20 4 X 20

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 1 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10 3 X 15

2) STEP UPS (EACH SIDE) 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10 3 X 15

3) ROMANIAN DEADLIFT 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10 3 X 15

4) CALF RAISES 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13 3 X 15

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/

5) 1 ARM ROW (EACH SIDE) 3 X 15
11/ 10 11/ 10 11/ 10

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 2 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 3 X 15

2) HIP THRUSTS 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18 3 X 15

3) BULGARIAN SPLIT SQUATS

15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10 3 X 15
(EACH SIDE)

4)LEG EXTENSIONS 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20 3 X 15

5) LAT PUSH DOWN 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 3 X 15

6) FACE PULLS 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 3 X 15

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD

DAY 3 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8 3 X 15

2) REVERSE DEFICIT LUNGES

15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 3 X 15
(EACH SIDE)

3) GLUTE FOCUSED
20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 3 X 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13 3 X 15

20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/

5) BENT OVER ROW 3 X 15
12/ 10 12/ 10 12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN 3 X 15
/ 15 / 15 / 15

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
 DELOAD
DAY 4 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 3 X 15

1) CHEST PRESS
11/ 10 11/ 10 11/ 10

2) BICEP CURLS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 3 X 15

3) TRICEP EXTENSIONS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 3 X 15

4) SIDE RAISES 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 3 X 15

5) REVERSE FLYS 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 3 X 15

6) FACE PULLS 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12 3 X 15

7) CRUNCHES 4 X 20 4 X 20 4 X 20 3 X 15

Your safety is the top priority—always listen to your body, prioritize proper form, and, when in doubt, choose lighter weights over
heavier ones to reduce the risk of injury. It’s better to progress gradually and safely than to push beyond your limits and risk harm.
ACCEPTANCE OF TERMS AND ACKNOWLEDGMENT OF RISKS
BY DOWNLOADING OR STARTING ANY FREE PROGRAM FROM THIS WEBSITE, YOU CONFIRM THAT YOU HAVE READ, UNDERSTOOD, AND AGREE TO THE TERMS OUTLINED IN THIS DISCLAIMER. YOUR DOWNLOAD AND PARTICIPATION SIGNIFY
ACCEPTANCE OF ALL RISKS ASSOCIATED WITH PHYSICAL ACTIVITY AND DIETARY CHANGES AND YOUR AGREEMENT TO SEEK PROFESSIONAL GUIDANCE AS RECOMMENDED.

EDUCATIONAL AND ENTERTAINMENT PURPOSES ONLY

THESE FREE DOWNLOADABLE PROGRAMS ARE PROVIDED SOLELY FOR EDUCATIONAL AND ENTERTAINMENT PURPOSES. THEY ARE NOT SUBSTITUTES FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, TREATMENT, OR INDIVIDUALIZED GUIDANCE IN
HEALTH, FITNESS, OR NUTRITION. THE CONTENT OF THESE PROGRAMS DOES NOT CONSTITUTE MEDICAL ADVICE AND IS NOT INTENDED TO REPLACE THE ADVICE OF A LICENSED HEALTHCARE PROVIDER.

1. NO MEDICAL ADVICE OR SERVICES: SIMON DINGEMANS IS NOT A LICENSED PHYSICIAN OR REGISTERED DIETITIAN. THE INFORMATION PROVIDED IN THESE DOWNLOADABLE PROGRAMS DOES NOT DIAGNOSE, TREAT, PREVENT, OR CURE ANY
MEDICAL CONDITION AND SHOULD NOT REPLACE PERSONALIZED MEDICAL ADVICE. ALWAYS CONSULT YOUR PHYSICIAN OR QUALIFIED HEALTHCARE PROVIDER ON ANY MATTERS REGARDING YOUR HEALTH BEFORE STARTING THESE PROGRAMS.

2. PROPRIETARY RIGHTS: ALL DOCUMENTS, PROGRAMS, AND CONTENT PROVIDED BY DR.GLUTES BV ARE PROPRIETARY AND INTENDED SOLELY FOR PERSONAL USE. NO MATERIAL MAY BE COPIED, SOLD, OR REDISTRIBUTED WITHOUT PRIOR WRITTEN
CONSENT FROM DR.GLUTES BV.

3. CONSULT WITH A HEALTHCARE PROFESSIONAL: BEFORE BEGINNING ANY FITNESS, EXERCISE, OR DIETARY PROGRAM, CONSULT WITH A LICENSED HEALTHCARE PROVIDER, ESPECIALLY IF YOU HAVE A MEDICAL CONDITION, INJURY, DIETARY
RESTRICTION, OR ARE PREGNANT. THESE DOWNLOADABLE PROGRAMS DO NOT REPLACE INDIVIDUALIZED MEDICAL ADVICE, AND ONLY A HEALTHCARE PROFESSIONAL CAN EVALUATE YOUR SPECIFIC HEALTH NEEDS.

4. INDIVIDUAL RESULTS AND TESTIMONIALS: RESULTS VARY SIGNIFICANTLY AMONG INDIVIDUALS DUE TO DIFFERENCES IN GENETICS, LIFESTYLE, FITNESS HISTORY, AND DEDICATION. TESTIMONIALS AND TRANSFORMATIONS SHARED ON SOCIAL
MEDIA, ON THIS WEBSITE OR IN PROGRAM MATERIALS ARE REAL BUT DO NOT REPRESENT TYPICAL RESULTS. YOUR RESULTS MAY DIFFER BASED ON YOUR PERSONAL COMMITMENT AND CIRCUMSTANCES.

5. ASSUMPTION OF RISKS IN EXERCISE AND DIETARY PROGRAMS: ENGAGING IN PHYSICAL ACTIVITIES OR DIETARY CHANGES INVOLVES INHERENT RISKS, INCLUDING INJURY, ADVERSE HEALTH EFFECTS, AND OTHER COMPLICATIONS. YOU ASSUME
FULL RESPONSIBILITY FOR YOUR HEALTH AND SAFETY AND VOLUNTARILY ACCEPT ALL RISKS. IF YOU EXPERIENCE DISCOMFORT, STOP IMMEDIATELY AND CONSULT A HEALTHCARE PROVIDER.

6. SAFETY AND RESPONSIBILITY: TO ENSURE SAFETY, PRIORITIZE PROPER FORM, TECHNIQUE, AND MODERATION. IF YOU EXPERIENCE PAIN, DISCOMFORT, OR UNUSUAL SYMPTOMS AT ANY TIME, STOP AND SEEK MEDICAL ADVICE. PARTICIPATION IN
THESE PROGRAMS IS VOLUNTARY, AND YOU BEAR FULL RESPONSIBILITY FOR ANY INJURIES OR HEALTH ISSUES THAT MAY ARISE FROM FOLLOWING THE PROGRAM’S RECOMMENDATIONS.

7. LISTEN TO YOUR BODY: EXERCISE CAUTION AND BE MINDFUL OF YOUR BODY’S SIGNALS. SYMPTOMS SUCH AS DIZZINESS, NAUSEA, OR DISCOMFORT INDICATE A NEED TO STOP AND REST. SUDDEN DIETARY CHANGES OR OVERTRAINING CAN
LEAD TO SERIOUS HEALTH ISSUES, INCLUDING INJURY AND ILLNESS. PERSISTENT SYMPTOMS SHOULD BE ADDRESSED BY A HEALTHCARE PROVIDER.

8. GRADUAL PROGRESSION AND SUSTAINABLE PRACTICES: START AT A LEVEL SUITABLE FOR YOUR CURRENT FITNESS AND GRADUALLY INCREASE ACTIVITY OR DIETARY CHANGES OVER TIME. RAPID ESCALATION OR EXTREME DIETING CAN RESULT IN
ADVERSE HEALTH OUTCOMES. GRADUAL PROGRESSION HELPS REDUCE RISKS ASSOCIATED WITH SUDDEN CHANGES IN EXERCISE AND DIET.

9. NUTRITION AND DIETARY RECOMMENDATIONS: WE RECOMMEND CONSULTING A REGISTERED DIETITIAN OR NUTRITIONIST BEFORE IMPLEMENTING ANY DIETARY CHANGES SUGGESTED IN THESE PROGRAMS. NUTRITIONAL NEEDS ARE HIGHLY
INDIVIDUAL, ESPECIALLY FOR SPECIFIC GOALS LIKE WEIGHT LOSS OR MUSCLE GAIN. AVOID RESTRICTIVE DIETS OR EXTREME MEASURES, WHICH MAY NOT BE HEALTHY OR SUSTAINABLE.

10. AGE AND FITNESS LEVEL CONSIDERATIONS: THESE PROGRAMS MAY NOT BE APPROPRIATE FOR ALL AGES OR FITNESS LEVELS. CONSIDER YOUR AGE, HEALTH STATUS, AND PHYSICAL ABILITIES. INDIVIDUALS WITH SPECIFIC AGE-RELATED OR HEALTH
LIMITATIONS SHOULD CONSULT A HEALTHCARE PROVIDER TO DETERMINE SUITABILITY AND MAKE MODIFICATIONS AS NEEDED.

11. PROFESSIONAL GUIDANCE FOR NEW PARTICIPANTS: IF YOU ARE NEW TO FITNESS OR NUTRITION PLANNING, SEEK GUIDANCE FROM A CERTIFIED TRAINER OR DIETITIAN. THESE DOWNLOADABLE PROGRAMS ARE INTENDED AS INTRODUCTORY
GUIDES AND DO NOT REPLACE PERSONALIZED PLANS CREATED BY PROFESSIONALS.

12. SPECIAL HEALTH CONSIDERATIONS: INDIVIDUALS WITH CONDITIONS SUCH AS HEART DISEASE, DIABETES, ORTHOPEDIC ISSUES, OR DIETARY RESTRICTIONS SHOULD CONSULT THEIR HEALTHCARE PROVIDER BEFORE BEGINNING THESE PROGRAMS.
ADDITIONAL RISKS MAY EXIST FOR CERTAIN MEDICAL CONDITIONS, MAKING PROFESSIONAL ADVICE ESSENTIAL.

13. AT-HOME PROGRAM LIMITATIONS: SOME OF THESE PROGRAMS ARE DESIGNED FOR AT-HOME USE WITH MINIMAL EQUIPMENT. THOSE WITH ACCESS TO GYM FACILITIES OR ADVANCED EQUIPMENT SHOULD CONSULT A PROFESSIONAL TRAINER
TO ADAPT THE PROGRAM FOR SAFE AND EFFECTIVE USE IN A DIFFERENT ENVIRONMENT.

14. ASSUMPTION OF RISK AND LIABILITY: BY DOWNLOADING AND PARTICIPATING IN THESE PROGRAMS, YOU VOLUNTARILY ACCEPT ALL RISKS ASSOCIATED WITH EXERCISE AND DIETARY CHANGES. DR.GLUTES BV AND ITS AFFILIATES DISCLAIM
LIABILITY FOR ANY INJURIES, HEALTH PROBLEMS, OR ADVERSE OUTCOMES. ANY RELIANCE ON INFORMATION PROVIDED THROUGH THESE PROGRAMS IS AT YOUR OWN RISK.

15. ADULTS ONLY: THESE PROGRAMS ARE INTENDED FOR INDIVIDUALS AGED 18 AND OLDER. PARTICIPATION BY MINORS SHOULD OCCUR ONLY WITH DIRECT SUPERVISION AND APPROPRIATE PROFESSIONAL GUIDANCE.

16. PROGRESS PICTURE SUBMISSIONS: ONLY INDIVIDUALS AGED 18 OR OLDER MAY SUBMIT PROGRESS PICTURES OR OTHER MEDIA DOCUMENTING THEIR FITNESS JOURNEY. BY SUBMITTING CONTENT, YOU CONFIRM THAT YOU ARE AT LEAST 18
YEARS OLD. SUBMISSIONS FROM THOSE UNDER 18 WILL NOT BE ACCEPTED AND WILL BE DELETED.

17. NO WARRANTIES OR GUARANTEES: THESE PROGRAMS ARE PROVIDED “AS IS” WITH NO GUARANTEES REGARDING RESULTS, SAFETY, OR SUITABILITY FOR ANY PARTICULAR PURPOSE. DR.GLUTES BV DISCLAIMS LIABILITY FOR INCIDENTAL, INDIRECT,
OR CONSEQUENTIAL DAMAGES THAT MAY ARISE FROM THE USE OF THESE PROGRAMS.

18. AGREEMENT TO TERMS: BY DOWNLOADING AND PARTICIPATING IN THESE PROGRAMS, YOU CONFIRM YOUR ACCEPTANCE OF ALL TERMS WITHIN THIS DISCLAIMER. YOU ACKNOWLEDGE THE RISKS ASSOCIATED WITH EXERCISE AND DIETARY
CHANGES AND AGREE TO SEEK PROFESSIONAL ADVICE AS NEEDED.

FINAL REMINDER: BEGINNING ANY FITNESS OR NUTRITION PROGRAM IS A PERSONAL CHOICE THAT REQUIRES CAREFUL CONSIDERATION OF YOUR HEALTH, GOALS, AND OVERALL WELL-BEING. WE ENCOURAGE SEEKING PROFESSIONAL GUIDANCE
TO ENSURE YOUR JOURNEY IS SAFE, EFFECTIVE, AND TAILORED TO YOUR INDIVIDUAL NEEDS.