This 3-day per week programming is perfect for those gals (and it is focused more on the ladies, guys) who are looking to grow their glutes and shape up their arms and legs.
Mesocycles will be 12 weeks long, and even though the entire body will be challenged in each block, the primary focus will change each time.
Feet High Leg Press
Stiff Leg Deadlifts
Glute Med Cable Kickback
Cross Body Tricep Pushdown
Chest Supported Pulldown
Cable Y Raise
Kneeling One Arm Row
Pec Deck Delt Flye
Pec Deck Chest Flye
Seated Hamstring Curl
Bulgarian Split Squat - Quad Focused
Seated Calf Raise
Standing EZ Bar Curl
Dual Rope Pushdown
Tom has 19 years of training experience combined with a broad science education to bring you the best programming possible.
Let's get started on next year's summer bod now!Get Beach Booty Babes
Major leg and booty gains in 6 monthsVerified Athlete
"Loved the quick results I saw!"
Down 15lbs in 2 monthsVerified Athlete
"Best decision I ever made was to hire a coach."
More confidenceVerified Athlete
"I've come a long way under Tom's tutelage."
Self programmedVerified Athlete
"I love trainer harder and smarter and not feeling like I need to spend 3 hours in the gym to get anywhere."
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