Thank you for linking to it, yes that's the one I was talking about. I still follow the same five week cycle from 8 to 12 reps I just changed up the exercises a bit to not do upper body, here's what my workout looks like:
Hip Thrusts or Deficit Reverse unge (If there's nowhere to thrust)
Squats
(Stiff-legged) Deadlift
Calf Raises
Plank (usually 5 seconds more than previous week)
Hip- Adduction or Abduction (depending on which machine is available first)
Since I focus more on simplicity this doesn't take all too long to do usually 30-60 minutes, if I'm busy and want it quick then I'll just do the first three.
Thanks! Yeah, they found my makeup and continued from there + I regularly went semi-fem in front of them, so my Mom was already suspicious