This program is designed for those that compete in the Wellness category. But can be followed by anyone that wants a glute and lower body focused program. It is inspired by the program I designed for IFBB Wellness pro Tiffany Sam Razhi. It’s designed to match the look of the Wellness division. Meaning: disproportionately large lower body (compared to upper body). Particularly huge glutes, quads, hams and calves (in that order), with a still tone/muscular upper body.
As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR). Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc. So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1. So feel free to experiment a bit.
Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums.
Rest: 90 seconds – 3 minutes before working sets
RIR: 0-2
Suggested split structure:
Monday – Glutes/Hamstrings
Tuesday – OFF
Wednesday – Hamstrings/Glutes
Thursday – Delts/Calves
Friday – Glutes/Quads
Saturday – OFF
Sunday – OFF
*These are still just suggestions. There is no right or wrong option here. You can also make this work with any schedule. Whenever you train, just pick right up on the next session. Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are.
Glutes/Hamstrings
Thrust
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
Back squats
Set 1: 6-8 reps
Set 2: 6-8 reps
Step ups
Set 1: 6-8 reps
Set 2: 6-8 reps
seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
split squats
Set 1: 6-8 reps
Set 2: 6-8 reps
Smith Reverse Frogs
Set 1: 6-8 reps
Set 2: 6-8 reps
Hamstrings/Glutes
Seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Glute cable kickback
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
C1 Lying leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
D1 leg press (hip dominant/feet high)
Set 1: 6-8 reps
Set 2: 6-8 reps
E1 RDLs
Set 1: 6-8 reps
Set 2: 6-8 reps
Delts/Back/Calves
Lying cuff laterals
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
wide pull ups
Set 1: 6-8 reps
Set 2: 6-8 reps
cable rear delts
Set 1: 6-8 reps
Set 2: 8-12 reps
machine shoulder press
Lying cuff laterals
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
chest supported machine row
Set 1: 6-8 reps
Set 2: 8-12 reps
hip loaded calf raise
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
Glutes/Quads
Hacks
Set 1: 6-8 reps
Set 2: 6-8 reps
Cable single-leg RDL rotation
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
thrust
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
leg extensions
Set 1: 6-8 reps
Set 2: 8-12 reps
lying leg curls
Set 1: 6-8 reps
Set 2: 8-12 reps
leg press (quad dominant)
Set 1: 6-8 reps
Set 2: 8-12 reps
