workout 4-6 days per week – Build the peach! The glutes are a powerful muscle group that can benefit from developing a big squat! This program focus on developing the legs, improving cardiovascular performance, & maintaining a well rounded upper body.
Main Lift – Progression Scheme
Adding Weight Scheme
Squats – add anywhere from 2.5-7.5 pounds per week to the bar
Deadlifts – add anywhere from 5-10 pounds per week to the bar
Bench – add anywhere from 2.5-7.5 pounds per week to the bar
Over Head Press – add anywhere from 2.5-5 pounds per week on the bar
Weight Progression Scheme – This only applies to manlifts
Run this Phase for 4-5 weeks then move onto phase 2
All main lift movements will be between 8-9 RPE
All accessories hypertrophy movements will stay at a 6-8 RPE
Sense this is a hypertrophy program your focus is not adding weight to the bar but if you can then do so.
This will help progressively challenge the muscle group and lead to more hypertrophy.
Weekly Split – Weeks 1-4
A Day 1 – Quad / Glute ( Knee Flexion Focus )
B Day 2 – Upper Pull & Ab
C Day 3 – Cardio OR Stretching / Yoga
D Day 4 – Rest Day
E Day 5 – Glute / Hamstrings ( Hip Flexion Focus )
F Day 6 – Upper Push & Oblique
G Day 7 – Cardio OR Stretching / Yoga
H Day 8 – Rest Day – Take an additional rest day if needed
A Day 1 – Quad / Glute ( Knee Flexion Focus )
Warm Up – Don’t skip these warm ups! This is part of the glute development.
Bird Dogs 2×10 (5 per side, focus on glute activation )
Superset
Copenhagen Plank 2×15-25 seconds per side ( focus on progressing this movement to harder variations and not time under tension )
Superset
Hip Thrusts 2×15 ( if you’d like, do these banded with a slightly wider stance than usual and focus on resisting the band )
Rest – 30 seconds
Main Lift
Warm-Up Sets
Barbell High Bar Squat or Barbell Front Squat
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 2 minutes
Working Sets
Barbell High Bar Squat or Barbell Front Squat
4×8 ( roughly 72.5% of 1RM ) Rest – 3-5 minutes
Accessories Compound
Greek Squats 3×8 – keep a slow tempo and pause at the bottom, take all stretch reflex out, wear heeled weightlifting shoes, and then add a thick 45 plate under your heel. If no weightlifting shoes then add 2 45 plates under your shoe. Lock out your hips and focus on all ROM coming from your knees for quads.
Superset
Standing One Leg Calf Raise 3×10 ( use a platform to get more range of motion in your calf, if easy then slow the tempo down, if still easy hold a dumbbell in your hand to add more weight ) Rest – 2-3 minutes
Leg Press Banded 1.5 reps 4×10 ( 1.5 reps you will go all the way down then half way up, back down and then complete the rep, put a band above your knees and resist the band during the whole movement, on the leg press make sure you set of the back angle properly to allow for full range of motion and avoid your lower back coming off the back pad. ) Rest – 3 minutes
B Day 2 – Upper Pull & Ab
Warm Up
Foam Roll Back 1×4 minutes
Foam Roll Thoracic Rotation 1×5 per side ( hold each rep for 3 seconds and take a full breath in and out )
Air Bike 2×2 minutes
Superset
TRX Squat 2×10
Superset
Banded Pull Through 2×10
Rest – 0
Accessories Compound
Two Arm Seated Cable Machine High Row 2×21 use any grip you prefer
Superset
Push-Ups ( you may do these on knees if needed ) 2×10 – Rest 1-2 minutes
Pull Up 3×5 ( you may do assisted pull ups if needed, watch the video with sound on if further assistance needed )
Rest – 3-4 minutes
Standing Dumbbell Lateral Raise Pronation 4×10
Superset
Two Arm Seated Cable Machine Lateral Row use any grip you prefer 4×10
Superset
Hanging Leg Lift with Straight Legs or Lying Leg Lifts 4×15
Rest – 2-3 minutes
Standing Alternating Dumbbell Hammer Curls Neutral 3×12
Superset
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×10
Superset
Plank Two Arm 3x 60-120 seconds
Rest – 2-3 minutes
C Day 3 – Cardio OR Stretching / Yoga
CARDIO
Optional Cardio – You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each few words.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout Tabata
Sprint Pulse – 10-30 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 60-80 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
Aim for 7 rounds up too 14 Rounds
STRETCHING OR YOGA CLASS
Daily Split Stretches – Front & Middle Splits Tutorial – Mimic the stretches found in this video, do not relax when working on the splits. The key to getting splits is not relaxing, but actively flexing your muscle groups in order to strengthen your muscles in a stretched position. During the movements and performing a stretch, flex your whole leg for 2-8 seconds with relatively high effort and then relax your muscles for 5-15 seconds and repeat for 3-4 rounds. Then switch legs / rotate stretches as show in the video. This will feel like a leg workout when done. Don’t spend more then 15-20 minutes stretching for the splits. You legs will need to recover from this just as they would from a leg workout. As a male who has zero gymnastic background I have gotten the splits from the above technique. You can too if done properly.
Daily Stretches 15-25 minutes
D Day 4 – Rest Day
Rest.
E Day 5 – Glute / Hamstrings ( Hip Flexion Focus )
Warm Up – Don’t skip these warm ups! This is part of the glute development.
Bird Dogs 2×10 (5 per side, focus on glute activation )
Superset
Copenhagen Plank 2×15-25 seconds per side ( focus on progressing this movement to harder variations and not time under tension )
Superset
Hip Thrusts 2×15 ( if you’d like, do these banded with a slightly wider stance than usual and focus on resisting the band )
Rest – 30 seconds
Main Lift
Warm-Up Sets
Barbell Romanian Deadlift 2×3 ( 80% 1RM ) – Rest – 3-5 minutes
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes
1×2 – 75% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Working Sets
Barbell Romanian Deadlift 2×3 ( 80% 1RM ) – Rest – 3-5 minutes
Barbell Romanian Deadlift 2×8 ( 70% 1RM ) – Rest – 3-5 minutes
Accessories Compound
GHD Bodyweight 3×8
Superset
Tibial Raises 3×10 Rest – 2-3 minutes
Machine One Leg Hamstring Curl Feet Pointed Out 2×15 per leg, ( Do These Singe Leg! )
Rest – 1-2 minutes
F Day 6 – Upper Push & Oblique
Warm Up
Foam Roll Back 1×4 minutes
Foam Roll Thoracic Rotation 1×5 per side ( hold each rep for 3 seconds and take a full breath in and out )
Air Bike 2×2 minutes
Superset
TRX Squat 2×10
Superset
Banded Pull Through 2×10
Rest – 0
Accessories Compound
Push-Ups Hold ( hold the push up in the bottom position, you may do these on knees if needed ) 2×10-20 seconds
Superset
Deadhang (find a pull up bar and hang from it ) 2×20-45 seconds – Rest 1-2 minutes
Flat Barbell Bench Press Pronation 3×5 ( you may do these on a machine if needed, if you do a machine chest press up the reps to 8-10 and set the goal of transitioning to the barbell with time )
Rest – 3-4 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 4×10
Superset
Side Plank 4×30-45 seconds per side
Superset
Cable Machine Chest Press 4×10
Rest – 2-3 minutes
Cable Machine Two Arm Pushdowns Neutral 3×12
Superset
V-ups to the Side 3×10 per side ( do all reps on one side first then switch )
Superset
Standing Dumbbell Front Raise Pronation 3×10
Rest – 2-3 minutes
G Day 7 – Cardio OR Stretching / Yoga
CARDIO
Optional Cardio – You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each few words.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout Tabata
Sprint Pulse – 10-30 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 60-80 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
Aim for 7 rounds up too 14 Rounds
STRETCHING OR YOGA CLASS
Daily Split Stretches – Front & Middle Splits Tutorial – Mimic the stretches found in this video, do not relax when working on the splits. The key to getting splits is not relaxing, but actively flexing your muscle groups in order to strengthen your muscles in a stretched position. During the movements and performing a stretch, flex your whole leg for 2-8 seconds with relatively high effort and then relax your muscles for 5-15 seconds and repeat for 3-4 rounds. Then switch legs / rotate stretches as show in the video. This will feel like a leg workout when done. Don’t spend more then 15-20 minutes stretching for the splits. You legs will need to recover from this just as they would from a leg workout. As a male who has zero gymnastic background I have gotten the splits from the above technique. You can too if done properly.
Daily Stretches 15-25 minutes
H Day 8 – Rest Day – Take an additional rest day if needed
Rest.