Time to build the legs you've always wanted! This program will prioritize your entire body but will emphasize on growing strong, durable glutes, quads, hamstrings and move better. You will be training 5 days per week. As you see there is 3 days of lower body, each with an emphasis on developing your glutes. IF your goal is to grow your glutes, then training your glutes with a higher training frequency (times trained per week) is a necessity. Hence, why we are training glutes three times per week in this program. This program will span over the next 12 weeks, as we go the movements will stay very similar throughout the 12 weeks. We will progress in a more linear fashion by increasing weight and decreasing reps over the 12 weeks. Another thing you will notice is time under tension will also be increasing as we go. Be sure you're paying attention to the tempo that is prescribed. for example "10 reps, 3 sec down, RPE 5" on a barbell hip thrust means you will descend down for a 3 one thousand count EACH rep. Or you will see "10 reps, 3 sec pause, RPE 5" This means you will pause during the muscle contraction phase of the movement for a 3 one thousand count INTENSITY: This one is important and will allow you to gage what weight is used with each exercise. you'll see "RPE" after each movement. This stands for "rate of perceived exertion". This basically means on a scale of 1-10/10, this exercise should be performed at the prescribed intensity. For example, 1/10 is super easy, plenty left in the tank. 10/10 means you literally hit failure by the last rep. Therefore, 7/10 should stand for a challenging set but you still have about 3 reps left in the tank. 8/10 means you have about 2 reps left in the tank. 5/10 means you have about 5 reps left in the tank. Use this to gage intensity and pay attention to the changes in intensity as the program progresses for the 12 weeks.

Become your strongest and develop your dream body with other hard working individuals! The LSP Strength & Conditioning membership gives you the value of following one of my base programs that best suits your goals! You'll be apart of a Training group. Others in that group will be following the same program, this gives you the support of teammates who are tackling similar fitness goals as you. You will be able to share your progress amongst the group, send questions you have to other group members and be apart of a community with the same mission! I will be sending out a weekly SHREDS analysis so you all can rate yourselves on the given variables in SHREDS (Sleep, Hydration, Recovery, Energy, Digestion/Diet, and Stress. I'll also be sending out informative posts and videos helping guide you in the training process as a team.