Wellness Competitor Template - Glute/lower body specialization (4X/week)
Hypertrophy Coach
If you want a lower body that scores on a wellness stage, you will need to train it like a competitor.
But if you want your glutes and legs to be as full and as balanced as they can be, this program is designed to get you there.
This is a glute and lower body specialization block built around high frequency work, intelligent volume, and smart exercise selection that brings your lower half up without letting your upper body slide.
No junk volume. No random exercises.
Just focused programming for lifters chasing a fuller, more balanced lower body.
A
Barbell Thrusts
8, 8, 12
B
Back Squats
2 x 8
C
Stepups
2 x 8
D
Seated Leg Curl
2 x 8
E
Split Squats
2 x 8
F
Smith Reverse Frogs
2 x 8
A
Seated Leg Curl
2 x 8
B
Glute Cable Kickback
8, 8, 12
C
Lying Leg Curls
2 x 8
D
Leg Press Hip Dominant
2 x 8
E
RDL
2 x 8
A
Lying Cuff Lateral Raises
8, 8, 12
B
Wide Grip Pull Ups
2 x 8
C
Cable Rear Delts
8, 12
D
Machine Shoulder Press
8, 8, 12
E
Chest Supported Machine Row Upper Back And Lat
8, 12
F
Hip Loaded Calf Raise
8, 8, 12
A
Hack Squats
2 x 8
B
Cable Single Leg RDL Rotation
8, 8, 12
C
Barbell Thrusts
8, 8, 12
D
Leg Extensions
8, 12
E
Lying Leg Curls
8, 12
F
Leg Press Quad Dominant
8, 12
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This program reflects how I actually program a glute and lower body specialization phase in the real world.
If your lower body has been flat and out of balance for years, more random leg days are not the answer. Train it more often, in the right order, and with a clear plan. This program is that plan.
Get Wellness Competitor Template - Glute/lower body specialization (4X/week)
