MADE BY DADDY PRAISE

MADE BY DADDY PRAISE
Cynthia's Plan
30 Day Program

CYNTHIA'S
PLAN

Lose fat. Build the butt. Transform the body.

5 training days
1,500 calories/day
155g protein/day
Goal −8 to 10 lbs
01
THE WORKOUTS
MONDAY
Grow the butt — heavy day
Glutes
›
Warm up 5 min — hip circles, bodyweight squats, leg swings
4×10
90s rest
Barbell Hip Thrust KEY
The #1 butt exercise. Load it heavy and add weight every single week. No exceptions.
4×10
90s rest
Romanian Deadlift (RDL) KEY
Push hips back, feel the stretch deep in your butt and hamstrings, then drive forward. This builds the lower butt.
3×10 each
60s rest
Bulgarian Split Squat
Back foot on bench, drop straight down. Works each side separately so no cheating.
3×20
45s rest
Hip Abduction Machine
Builds the side of the glute — the shelf that makes the butt look wide and round from behind.

No cardio today. The muscles need all the energy for heavy lifting.

TUESDAY
Arms, shoulders, core
Upper
›
4×15
60s rest
Push Ups
Standard first. Too easy? Elevate your feet on a bench. Chest, arms, shoulders all in one move.
3×12
60s rest
Dumbbell Shoulder Press
Builds rounded shoulders that make the waist look smaller by comparison.
3×15
45s rest
Lateral Raises
Arms out to the side like a T, slow and controlled. Light weight. This creates the wide shoulder look.
3×12
45s rest
Overhead Tricep Extension
One dumbbell behind the head, elbows pointing forward. Tones the back of the arms.
3×45s
30s rest
Plank
Core stays tight for every heavy lift. Build it here.
3×15
30s rest
Lying Leg Raises
Flat on back, legs straight, lower slow without touching the floor. Targets the lower stomach.
WEDNESDAY
Legs, butt + HIIT cardio
Legs
›
4×10
90s rest
Barbell Squat or Goblet Squat
Sit deep, chest up. The deeper you go the more glute you use.
3×12 each
60s rest
Walking Lunges with Dumbbells
Hits the butt from a completely different angle than hip thrusts. Full development.
3×12
60s rest
Leg Press — feet high and wide on plate
High feet means more butt, less quad. Heavy and safe.
3×15
45s rest
Sumo Squat with Dumbbell
Feet wide, toes out, dumbbell between legs. Hits the inner glute and inner thigh.
⚡ HIIT Cardio — 20 Minutes After Lifting
30 seconds sprint as hard as you possibly can → 90 seconds walking to catch your breath → repeat 8 times. Treadmill, bike, or outside. This keeps burning fat for the next 24 hours without touching your muscle.
THURSDAY
Back, biceps, abs
Upper
›
4×8
90s rest
Pull Ups or Lat Pulldown
Builds the back that makes the waist look tiny. Can't do pull ups yet? Use the assisted machine or lat pulldown cable.
4×10
60s rest
Dumbbell Bent Over Row
Back flat, pull the dumbbell to your hip. Builds back thickness and posture.
3×15
45s rest
Rear Delt Fly
Bent over, arms out to the side, light weight. Gives the 3D shoulder look.
3×12
45s rest
Bicep Curl
Slow down, squeeze at the top. Tones the arms she wants.
3×20
30s rest
Bicycle Crunches
Elbow to opposite knee, controlled pace. Flattens and tones the stomach.
FRIDAY
Big butt day — heaviest of the week
Peak Day
›
This is the most important day of the week. Heavier than Monday. Add weight every Friday — this is where the butt grows.
5×8
2 min rest
Barbell Hip Thrust KEY
5 sets this day. Heavier than Monday. Every Friday the weight goes up. Even just 5 lbs. This is the rule.
4×8
90s rest
Sumo Deadlift
Feet wide, grab bar inside your legs, drive through heels. Hits inner and outer glute together.
3×12 each
60s rest
Single Leg Hip Thrust
One leg up, push through the heel on the floor. Forces each glute to work alone — no side can hide.
3×15 each
45s rest
Cable Kickback
Squeeze the butt hard at the top of every rep. Finish the week with a full burn.
3×20
45s rest
Hip Abduction Machine
Last set is a drop set — go to failure, drop weight, keep going.
⚡ HIIT Cardio — 20 Minutes After Lifting
30 seconds all out → 90 seconds walk → 8 rounds. Same as Wednesday. Fat keeps burning through the weekend.
SAT / SUN
Recovery — this is when the butt actually grows
Rest
›
Saturday
30–45 min easy walk + stretch
Keep the blood flowing to the muscles. Light movement speeds up recovery.
Sunday
Full rest. Do nothing.
The body builds muscle on rest days, not training days. Sunday is sacred.
02
THE NUTRITION
Daily Calories
1,500
Every day. Training and rest days.
Daily Protein
155g
Non-negotiable. Protects the muscle.
Daily Carbs
145g
Around workouts only.
Daily Fats
45g
Healthy sources only.
What to eat each day
7 AM
4 egg whites + 1 whole egg scrambled, ½ cup oats with berries
~40g protein · ~45g carbs · Breakfast fuel
10 AM
Greek yogurt (0% fat) + 1 banana
~20g protein · ~35g carbs · Pre-workout fuel
1 PM
Chicken breast + ¾ cup white rice + cucumber
~45g protein · ~45g carbs · Most important meal — eat within 90 min of finishing gym
4 PM
Protein shake + handful of almonds
~30g protein · ~15g fat · Keeps hunger away
7 PM
Salmon or ground turkey + roasted vegetables + ½ avocado
~40g protein · ~20g fat · No heavy carbs at night
The rules — never break these
  • 💧
    Drink 3 liters of water every single day. This reduces bloating, flushes fat, and keeps hunger manageable.
  • 📱
    Track every single thing you eat in MyFitnessPal. Even a handful of chips. Accurate tracking is the difference between results and guessing.
  • 💪
    Hit 155g protein every day no matter what. Even on rest days. Protein protects the muscle and the butt.
  • 🚫
    No alcohol. Alcohol stops all fat burning completely for 24–36 hours after drinking. One night out can undo 3 days of work.
  • 🍽️
    Never skip meals and eat it all at night. Space the food through the day. Eating all at night spikes fat storage.
  • 📈
    Add weight to the hip thrust bar every Friday. Even just 5 lbs. This is the only rule for growing the butt. Never stay at the same weight.
Best protein foods to eat
Chicken breast Ground turkey Eggs + egg whites Greek yogurt Cottage cheese Protein shakes Salmon Tuna Shrimp

DO THE WORK.
TRUST THE PLAN.

30 days. 5 days a week. Track the food. Add weight every Friday. This is the whole thing. The body in the mirror at the end of the month will be unrecognizable.
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