New

The Ratio Building Program

Ariana Lifts

Bodybuilding
Coach
Ariana Rivera

Tired of seeing no growth throughout your legs? I'm here to tell you exactly what you need to do to see serious glute growth and reach your dream physique. Do the workouts that I did to build the ratios that I have now!

This 6 week program will take you through intense hypertrophy based training with 5 sessions per week (3 lower body, 2 upper body) in order to maximize lower body muscle growth, especially glutes. Upper body is trained at maintenance although some growth may occur with sufficient intensity.

Features:

  • 5 sessions per week.

  • Specific reps, sets, and tempos for each exercise.

  • Videos of myself performing each exercise.

  • Cues and tips for correct form.

  • Keep track of progress with the built-in weight log.

*A fully equipped gym is recommended to complete this program to its full potential. For some exercises, I will provide with possible substitutions as not all gym have the same equipment.

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Grow Your Glutes
Stop wasting time on exercises that aren't giving you results. I'll show you exactly how I train legs so that you can take your training to the next level!
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Detailed Programming
No more guessing games in your training. This program includes detailed instructions & video demos so you know exactly how to perform an exercise without the extra confusion!
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Learn The Essentials
Although this program runs for 6 weeks, the education will stay with you forever. Get an understanding of what exercises, sets, and reps to use in your training for good!
Features
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Programming 5 days per week
Hypertrophy & strength based sessions that will take 45-60 min to complete.
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Exercise Video Guidance
Watch me perform each exercise that I've filmed myself perform so there's no guesswork for technique.
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Detailed, expert instruction
All the information you need to make the best out of this program all in one place.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbells // Cables // Various Machines
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Sample Week
Week 1 of 6-week program
Sunday
Glute Bias Lower

A

KAS Glute Bridge

8, 8, 6

B

Seated Leg Curls

2 x 6

C

Bulgarian Split Squat

8, 6, 6

D

Glute medius cable kickback

1 x 8

E

Standing Calf Raise

2 x 10

Monday
Push Day

A

DB Shoulder Press

8, 8, 6

B1

Low Cable Lateral Raise

10, 8

B2

High Cable Lateral Raise

2 x 6

C

45deg Tricep Pushdown

2 x 8

D

DB Front Raise

1 x 8

Tuesday
Quad Bias Lower

A

Single Leg Extension

10, 8, 8

B

Adduction Machine

2 x 8

C

Quad Bias Leg Press

1 x 8

D

Hack Squat

8, 6

E

RDLs

2 x 10

Wednesday
Pull Day

A

Seated Lat Row

10, 8

B

T-Bar Row

2 x 8

C

Lat Pulldown

10, 8

D

Cable Bicep Curl

Thursday
Glute Bias Lower

A

Hyperextension

8, 8, 6

B

Glute Bias Single Leg Press

2 x 8

C

DB Sumo Squat

2 x 10

D

Seated Calf Raise

10, 8

Coach
coach-avatar Ariana Rivera

NASM CPT hypertrophy/body composition based coach with years of experience specializing in glute and lower body training.

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Let's Grow Together.

Click below to get started!

Get The Ratio Building Program
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FAQs
Who is this training program for?
Anyone who wants a structured program aimed at growing their lower body, especially their glutes!
How long will each session take?
Approximately 45-60 min.
How can I track my progress?
You will be able to do this directly in the TrainHeroic app. You can input the weights & reps you do for each exercise during your training session.
What do I do when the program is complete?
You have access to this program for a whole year, meaning you have the option to do it again and again if you choose to! Or simply use what you learned and implement it into your own training pla. Other than that, stay tuned for more from me... lots in the works!
The Proof
verified-athlete-avatar Ariana Rivera

Bodybuilder & Coach

Verified Athlete

"Through years of experience, I've learned the best methods for growing lower body size and shape. I want to help you do the same!"

The Ratio Building Program