This TEAM O.G. protocol is a complete glute-focused training program designed for women. The plan incorporates compound movements, targeted activation exercises, and structured cardio to develop glutes, hamstrings, and quads, along with upper body, abs, and arms. The program is divided by week, with each training day clearly structured by muscle group and intensity. You'll progressively increase weight, track performance, and challenge yourself through supersets, high-rep finishers, and specific cardio targets. Whether you're aiming for muscle growth, better form, or overall aesthetic improvement, this protocol is built for consistent results and structured progression.