Mery's Glute & Legs 3x FB

Transform your lower body with Mery's Glute & Legs 3x FB, a focused 12-week program designed for serious lifters. Train three days a week with a mix of compound and isolation exercises, including Stiff Leg Deadlifts and Elevated Bulgarian Split Squats, to build strength and sculpt your glutes and legs. Tailored for a garage gym setup, this program emphasizes progressive overload and targeted muscle engagement, ensuring you see real results. Get ready to elevate your leg day game and achieve the lower body you've always wanted!

teaches you the basic compounds, how to show up, how to train hard, and how to lift.

rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg:

week 1: deadlift 135x3
week 2: deadlift 135x4
week 3: deadlift 135x5
week 4: deadlift 135x6
week 6: deadlift 145x3
week 7: deadlift 145x4

and so on.

for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc

perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set.

for rest times, 3-5min, or just whenever you feel okay.

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