TFP Workout Template: January


Behold — your January Workout Template.

The January Workout Template is a glute and back focused plan, utilizing a higher rep range with the goal of progressive overload.

You’ll begin with a squat variety, and end with glute focused accessory work for a full-body burn and pump in that peach!!



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STEP 2: Assign Your Drills

THIS LIST is by NO means an exhaustive list of drills, but a pretty damn good one that can give you an idea of where to start. While you can choose your own drills, they should be consistent throughout the month. Meaning, you’ll be performing this each workout with the SAME drills week-to-week, and that repetition will be your ticket to progressing over time.

The PULL can be any of the following, assisted or unassisted:

  • Any lat pulldown variety
  • Unassisted or assisted chin-up variety
  • Unassisted or assisted pull-up variety

Your ACCESSORY glute work can be any of the following, and not limited to, but similar!

  • Glute bridges
  • Frog pumps
  • Banded clamshells
  • Fire hydrants
  • Kickbacks
  • Banded lateral walks
  • Banded squat holds

Step 3: Execute the January Workout Template and Track Your Progress

Is this your first exposure to The Four Percent Workout Templates? Get a primer here.


  • Start TODAY. And continue to get these three workouts in each week through January 31st.
  • This plan is designed for progression, so manage your training appropriately and safely.
  • While this plan is predominately glute and back focused, many drills will have secondary and tertiary drivers. Focus on the mind-muscle connection and have a high level of body awareness to make each drill as full-body as possible.

Have fun, you bad bish.


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  1. Love this! I have been trying to design workout plans and I just never know what goes when and with what. Silly question but for “A vs B” is it a variation of that muscle group. For Squat A (Front Squat) and Squat B (Sumo Squat) and same with Lunges (maybe A – Front Lunge, B – Reverse Lunge)? Thanks so much for all your hard work! Looking forward to it.

    1. Hi! Thank you so much. YES! You’re spot on. You can assign one variety to drill “A” and a different variety to drill “B” so you have a little bit of a change-up while continuing to work the same muscle drivers. Please let me know if you need more clarity!

  2. OBSESSED WITH THIS!!!! THANK YOU!!!!!! Seriously you have no idea how valuable this material is to me.

    Just 2 quick questions:

    1. When choosing our Squat A and B, is that any squat in the exercise library? There are some on both the glutes and quads list so wondering if it mattered which we pulled from

    2. Is the idea to do the same glute accessory on Day 1-3 or 3 different ones? Assuming same but want to confirm


    You are.. a hero

    1. Hi! I’m so glad! Answers to your questions. 1) Yes! For example, you could assign a SUMO to Squat A. You could assign a LOW BAR to Squat B. That way you’re getting some variety while working the same muscle drivers. 2) You could do the same or change them up! Sometimes I’ll include the same glute finisher if I’m loving it, other times I’ll change it up! It’s up to you. I hope that helps!

  3. That’s super helpful! Per usual. TY TY TY! The Mother Theresa of the fitness community. Just giving and giving. Idk how/why you do it, but if you don’t win a Nobel Peace Prize soon I’ll be confused