To help Sasha achieve her goal of building muscle mass and strength in her glutes (booty) while maintaining a slim waist, we can design a targeted training program that focuses on compound exercises and incorporates progressive overload.

Here’s a structured plan for Sasha:

Workout Routine (4 Days a Week)

Day 1: Lower Body Focus (Glutes and Legs)

1. Barbell Squats: 4 sets of 8-10 reps
2. Romanian Deadlifts: 3 sets of 8-12 reps
3. Hip Thrusts: 4 sets of 10-12 reps
4. Leg Press: 3 sets of 10-12 reps
5. Walking Lunges: 2 sets of 15 reps each leg

Day 2: Upper Body Focus

• Include exercises for back, chest, shoulders, and arms to maintain a balanced physique.

Day 3: Rest or Light Cardio

Day 4: Glute-Focused Workout

1. Glute Bridges: 4 sets of 12 reps
2. Bulgarian Split Squats: 3 sets of 10 reps each leg
3. Cable Kickbacks: 3 sets of 12 reps each leg
4. Single-Leg Deadlifts: 3 sets of 10 reps each leg
5. Sumo Squats: 3 sets of 10 reps

Day 5: Full Body Workout

• Mix of compound movements involving multiple muscle groups.

Day 6 & 7: Rest or Active Recovery

• Activities like yoga, light walking, or stretching.

Progressive Overload

• Increase Weight: Gradually add weight to the exercises every week or two.
• Increase Volume: Add more reps or sets as Sasha gets stronger.
• Decrease Rest Time: Shorten rest periods between sets for increased intensity.

Diet Plan

• High Protein Intake: To support muscle growth, focus on lean proteins like chicken, fish, tofu, and legumes.
• Balanced Carbohydrates and Fats: Include whole grains, fruits, vegetables, nuts, and seeds.
• Caloric Surplus: Slightly increase calorie intake to support muscle building, but monitor to avoid excessive fat gain.
• Stay Hydrated: Drink plenty of water throughout the day.
• Consider Supplements: Whey protein or vegan protein powders can be helpful post-workout.

Additional Tips

• Warm-Up and Cool-Down: Start each session with a 5-10 minute warm-up and end with a cool-down and stretching.
• Rest and Recovery: Ensure adequate sleep and rest days to allow muscles to recover.
• Consistency and Patience: Building muscle takes time, so encourage Sasha to stay consistent and patient with her progress.

There ya go. Hope this can help some others as it helped Sasha!!!