Frequency: 3x/week
Category: Specialization, Busy Gym
This is a simple and effective approach to prioritizing glutes and delts with local metabolic work. You’ll want to have enough carbs to support performance and the pump you will get in these sessions.
Utilize this as either a de-load or preparation program during your glute-gains journey.
Easily perform this in any basic gym, even when busy.
Workout 1
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Workout 2
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Workout 3
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Aim to be at the top of the rep range for the first working set and you will likely have to change your weights very little for the remainder of the sets when following the effort and rep range prescriptions.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).