Legs and glutes
Six weeks of strength with recovery
Two advanced sessions prioritising the legs and hips, plus one moderate upper-body session. Includes a week with fewer sets to maintain training quality.
- Duration
- 6 weeks
- Frequency
- 3 days per week
- Equipment
- Dumbbells and bands
- Goal
- Build strength
Is it right for you?
Adjustable dumbbells with sufficient load, fixed support and a mat; no band is needed. Master squats, hinges, lunges and single-leg work. Allow 65 minutes for leg sessions and 35 for the upper body.
What you’ll train
Train leg and hip patterns with individually chosen loads and a log that lets you compare both sides.
Training and rest.
Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.
Leave at least 72 hours between hard leg sessions. Avoid adding sprints, jumps or another leg routine on free days; also account for the demands of your sport.
How the program progresses.
- Weeks 1–2
Find your reserve
In advanced sessions, work at RIR 3 without increasing the sets. The upper-body session keeps its moderate dose: leave capacity in reserve there too, and do not turn it into another maximal session.
Effort reference: 3 RIR (the repetitions you estimate you could still perform). - Week 3
Approach the target effort
Work at RIR 2 in advanced strength sets. Progress within the range before increasing the weight; respect the rests and instructions for each side.
Effort reference: 2 RIR (the repetitions you estimate you could still perform). - Week 4
Lower-body deload
For steps with structured sets, three become two and two become one, with RIR 4. The written upper-body dose stays the same: reduce the load there to leave around 4 repetitions in reserve. No extra work is added.
Effort reference: 4 RIR (the repetitions you estimate you could still perform).A week with fewer sets for exercises with prescribed sets. The guided workout shows the adjustment. - Weeks 5–6
Consolidate strength
Return to your usual leg sets at RIR 2. Increase the load only after completing two equivalent sessions with control. Keep upper-body work moderate and compare technique between sides.
Effort reference: 2 RIR (the repetitions you estimate you could still perform).
Open your next workout.
Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.
Week 1Find your reserve
In advanced sessions, work at RIR 3 without increasing the sets. The upper-body session keeps its moderate dose: leave capacity in reserve there too, and do not turn it into another maximal session.
Week 2Find your reserve
In advanced sessions, work at RIR 3 without increasing the sets. The upper-body session keeps its moderate dose: leave capacity in reserve there too, and do not turn it into another maximal session.
Week 3Approach the target effort
Work at RIR 2 in advanced strength sets. Progress within the range before increasing the weight; respect the rests and instructions for each side.
Week 4Lower-body deload
For steps with structured sets, three become two and two become one, with RIR 4. The written upper-body dose stays the same: reduce the load there to leave around 4 repetitions in reserve. No extra work is added.
Week 5Consolidate strength
Return to your usual leg sets at RIR 2. Increase the load only after completing two equivalent sessions with control. Keep upper-body work moderate and compare technique between sides.
Week 6Consolidate strength
Return to your usual leg sets at RIR 2. Increase the load only after completing two equivalent sessions with control. Keep upper-body work moderate and compare technique between sides.
Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.
