{"product_id":"glute-leg-blueprint-10-week-program-pdf","title":"Glute \u0026 Leg Blueprint: 10-Week Program (PDF)","description":"\u003cp\u003eTen 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.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e3 lower-body sessions a week, plus an optional upper-body day\u003c\/li\u003e\n\u003cli\u003e3 phases: Groundwork, Build and Peak, with a planned reset week\u003c\/li\u003e\n\u003cli\u003eSets, reps, rest and effort targets (RIR) for every exercise\u003c\/li\u003e\n\u003cli\u003eA simple rule for when to add weight\u003c\/li\u003e\n\u003cli\u003e8-minute warm-up and ramp-up sets\u003c\/li\u003e\n\u003cli\u003eExercise library with cues, common mistakes and swaps for 16 lifts\u003c\/li\u003e\n\u003cli\u003eTraining log and Week 10 strength test\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBest for: anyone who can squat, hinge and lunge with decent form\u003c\/li\u003e\n\u003cli\u003eYou'll need: a gym with squat rack, barbell, dumbbells, bench, cable machine, leg press and leg curl\u003c\/li\u003e\n\u003cli\u003eFormat: 18-page PDF, works on phone, tablet or print\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51324656812201,"sku":"NRF-PDF-BLUEPRINT","price":29.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/glute-leg-blueprint-10-week-program-cover.png?v=1793660899","url":"https:\/\/novareedfitness.ca\/products\/glute-leg-blueprint-10-week-program-pdf","provider":"NR Fitness","version":"1.0","type":"link"}