GLUTE HYPERTROPHY PROGRAM

£50.00 £22.00

***CURRENCY CHANGE FROM   $ USD   TO   £ GBP  because I have moved to the UK! The monetary price of the program has not changed, £22 is equivalent to $30 USD (26 Oct 2017).

 

The Intensive Max Glute Hypertrophy program is a full-body program with emphasis on building the gluteus musculature and a secondary focus on hamstrings and delts. For just over a year and 30+ clients it is a tried-and-true program that has proved excellent in terms of results and has received overwhelming positive feedback. After 16 months I'm just now offering it as a stand-alone program for purchase!

"The Intensive Max Glute Hypertrophy program incorporates auto-regulation via a traditional rep-range approach. For RPE rep range sets, the goal is to choose the heaviest weight you can do for the low end of the rep range at the designated RPE. You would then progress with this weight until you can complete the top end of the rep range for two weeks before increasing the weight."

...plus more explanation included!

This program includes:

  • A 4-WEEK PROGRAM (5 training days per week) that is intended to be repeated 3-5 times as you gain strength, break personal records and increase reps or weight used
  • A detailed GLUTE ACTIVATION PREHABILITATION & MOBILITY ROUTINE (upper body warm-ups and mobility included as well)
  • Description for important concepts and terms including glute mind-muscle connection, RPE, and progressive overload
  • Instructions on how to progress using rep-ranges
  • Suggested training week/rest day schedule
  • Links to exercise video demos

This program is for you if you are looking to:

  • Build a 'bikini' physique: A well-rounded physique with balanced muscle overall but with a specific emphasis on building and shaping the glutes
  • Establish a mind-muscle connection with your glutes such that you learn to activate them properly during lower body exercises
  • Build some strength while gaining muscle via progressive overload
  • Learn a variety of new movements/exercises
  • Learn how a proper training program is structured
  • Learn which rep ranges are best for which exercises
  • If you are in a caloric deficit and trying to lean out or are in prep for a show
  • If you are in a caloric surplus and trying to gain muscle/lean bulk (off season)

This program is NOT for you if:

  • You have any injury or nagging joint/muscle pain
  • You are completely new to the gym and unfamiliar with the equipment
  • You do not have access to a commercial gym with adequate equipment (see Necessary Equipment)
  • You are under the age of 18 or over the age of 65
  • You are pregnant or seeking to become pregnant
  • You are looking for a powerlifting/strength program

Necessary Equipment

  • Power (squat) rack
  • Barbells and plates
  • Preloaded barbells
  • Dumbbells
  • Squat press or leg press
  • Incline/flat benches
  • Cable machine for kickbacks and flyes
  • Cable rope attachment
  • Leg curl machines
  • Lat pull-down
  • Seated cable row
  • Machine row
  • Hip abduction machine and/or hip circle mini bands

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