Lol, the depth of a girl's physical fitness program.
Do every glute exercise permutation you can think of.
Don't be a fatass.
Do some bullshit shakeology/meal replacement/ slimfast/ tae bo program.
Get down to 20% bodyfat and talk a big game about how much you know about physical fitness.
Tell everyone on all your social media accounts.
Men's physical fitness program.
Hit the gym at least three times a week for an hour or more, focusing on heavy compound lifts that hit the entire body and progressively get heavier over time. Throw in a handful of assistance exercises for problem areas. Sleep at least eight hours a night. Calculate your base metabolic rate, calculate the required calories and macronutrients for a bulk, bulk until you can't see your abs any more, go on a long cut without losing too much strength, switch out exercises when old lifts get stale, monitor your nutrient timing, don't forget to do some form of conditioning twice a week minimum, rinse and repeat for at least three years to get anywhere and keep it up the rest of your natural life.
Do every glute exercise permutation you can think of.
Don't be a fatass.
Do some bullshit shakeology/meal replacement/ slimfast/ tae bo program.
Get down to 20% bodyfat and talk a big game about how much you know about physical fitness.
Tell everyone on all your social media accounts.
Men's physical fitness program.
Hit the gym at least three times a week for an hour or more, focusing on heavy compound lifts that hit the entire body and progressively get heavier over time. Throw in a handful of assistance exercises for problem areas. Sleep at least eight hours a night. Calculate your base metabolic rate, calculate the required calories and macronutrients for a bulk, bulk until you can't see your abs any more, go on a long cut without losing too much strength, switch out exercises when old lifts get stale, monitor your nutrient timing, don't forget to do some form of conditioning twice a week minimum, rinse and repeat for at least three years to get anywhere and keep it up the rest of your natural life.
“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump
If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.