Glutes & Legs

Eight weeks of lower body specialisation, built around the three functions of the gluteus maximus: hip extension, abduction and external rotation. Three sessions a week, two phases of four weeks, high volume on the glutes and the legs, and the upper body kept to the strict minimum while the lower body progresses.

What the program includes

• 8 weeks · 3 sessions / week · Beginner to intermediate
• Equipment : gym
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Connection and range (weeks 1 to 4) : Build the connection with the glute and full range on every pattern. Modest loads, tempos held, a clear squeeze at the top: what you learn to feel here carries the next four weeks.
• Phase 2 · Load and stretch (weeks 5 to 8) : Same families, harder stimulus: the heaviest loads of the block on the A parts, longer range on the Romanian deadlift and the split squat, dropset and rest-pause on the accessories.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.