Unleash your lower body potential with this 8-week focused program designed to sculpt and strengthen your glutes and legs. With 24 sessions packed into just 50 minutes each, you'll engage in a variety of effective exercises, including barbell squats, Romanian deadlifts, and glute bridges, tailored for all skill levels from beginner to intermediate. Each workout incorporates progressive overload principles, ensuring you build muscle and enhance athletic performance while using a full gym setup. Get ready to transform your physique and boost your confidence as you power through this comprehensive training journey!

Glutes and legs focused

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

10 minutes warm up (5 minutes walk 5 minutes lower body warm up)

Squat (Barbell)

Romanian Deadlift (Barbell)

Glute Bridge (Barbell)

Reverse Lunge (Dumbbell)

Glute Kickback (Cable)

SkiErg

Leg and glutes 

5 minutes walk then upper body warm up for 5 minutes starting on cardio 5 minutes add 2 every time 

Chest Press (Machine)

Lat Pulldown (Close Grip)

Overhead Press (Barbell)

Bicep Curl (Barbell)

Dip (Assisted)

Stair Climber

Upper body 

Sumo Deadlift (Barbell)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Kettlebell Swing

1km Row

Lower body 

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