The Ratio Building Program
Ariana Lifts
BodybuildingTired 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.
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
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
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
A
Seated Lat Row
10, 8
B
T-Bar Row
2 x 8
C
Lat Pulldown
10, 8
D
Cable Bicep Curl
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
Ariana Rivera
NASM CPT hypertrophy/body composition based coach with years of experience specializing in glute and lower body training.
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!"