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, high volume on the glutes and the legs, and the upper body kept to the strict minimum while the lower body progresses.

Who is it for?

This program specifically targets glutes and legs, unlike a classic full body program: it suits beginners and intermediates with access to a gym. Phase 1 builds the connection with the glute and full range on every pattern before Phase 2 adds load: no prior experience of this kind of specialisation is needed.

The method

Two phases of four weeks. Phase 1 · Connection and range builds the connection with the glute and full range on every pattern, at RIR 3 then 2. Phase 2 · Load and stretch keeps the same families with a harder stimulus: the heaviest loads of the block on the main parts, longer range on the Romanian deadlift and the split squat, dropset and rest-pause on the accessories, at RIR 2 then 1. The three weekly sessions repeat identically: glutes hip dominant, legs knee dominant, glutes unilateral. On the squat, the hip thrust and the Romanian deadlift, no intensity technique is used: load is the only thing that progresses, week after week.

How long does the Glutes & Legs program last?

Eight weeks split into two phases of four weeks, with three sessions a week.

What equipment does Glutes & Legs need?

A gym, needed to reach the block's heaviest loads in Phase 2, particularly on the Romanian deadlift and the split squat.

Do I need to have done a specialisation program before this one?

No: Phase 1 first builds the connection with the glute and full range at modest loads, before Phase 2 genuinely raises the load on the same exercise families.

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.