Legs and Glutes hypertrophy program

A 4 week training program especially for the lower part of the body, Legs and Glutes!  

It has 4 training days a week.  Every training day is full body day with emphasis on the legs or glutes. The rest of the body is not forgotten and you train it as well!

The program is also designed to increase your strength in the Squat and Deadlift.

The program designed to do in a Globo Gym. BUT! with slight modifications it is possible to do it in a Crossfit Box.

Example from the program : 

Week 1:

Day 2:

1. Sumo Deadlift 75% 8x3

2. Hip Thruters 3x8

3. Hamstring Curls (Machine or Banded) 3x15

4. Pully Pulldowns 4x8

5. Machine Back Rows or Dumbbell Rows 3x8

6. Dumbbell Bicep Curls 3x10

7. V-Ups - 50 total reps