Glute & Leg Blueprint: 10-Week Program (PDF)

Ten weeks to stronger glutes and legs. A complete gym program that tells you what to lift, how hard to push and when to add weight.

What’s inside

• 3 lower-body sessions a week, plus an optional upper-body day
• 3 phases: Groundwork, Build and Peak, with a planned reset week
• Sets, reps, rest and effort targets (RIR) for every exercise
• A simple rule for when to add weight
• 8-minute warm-up and ramp-up sets
• Exercise library with cues, common mistakes and swaps for 16 lifts
• Training log and Week 10 strength test

Details

• Best for: anyone who can squat, hinge and lunge with decent form
• You'll need: a gym with squat rack, barbell, dumbbells, bench, cable machine, leg press and leg curl
• Format: 18-page PDF, works on phone, tablet or print
• Language: English only (the PDF isn't translated, even if you're viewing the store in another language)

Digital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. For personal use only.