Sculpted Glutes & Legs Your Perfect Workout

SCULPTED GLUTES & LEGS – YOUR PERFECT WORKOUT

The Ultimate 4-Day Program to Shape & Strengthen Your Lower Body

Are you ready to sculpt and define your glutes and legs like never before? Sculpted Glutes & Legs – Your Perfect Workout is a 4-day training program designed to maximize muscle activation, improve strength, and create a toned, sculpted lower body.

This science-backed program includes:

✅ Strength-based exercises to build and shape your glutes

✅ Ladder technique & super sets to intensify muscle activation

✅ Progressive overload for long-term results

✅ A structured plan that adapts to 4 to 8 weeks of training

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WHO IS THIS PROGRAM FOR?

✅ Anyone looking to lift, round, and define their glutes

✅ Those wanting to combine strength & endurance training

✅ Beginners & advanced lifters looking for structured progression

✅ Anyone wanting a time-efficient, lower-body focused program

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PROGRAM STRUCTURE:

This 4-day split is designed to target all areas of the glutes and legs while incorporating strength, endurance, and explosive power.

TRAINING SPLIT:

• Day 1: Strength & Power (Glute Focus)

• Day 2: Glute Isolation & Endurance

• Day 3: Strength & Power (Glute & Leg Focus)

• Day 4: Glute Activation & High-Intensity Burn

Each workout is carefully structured with a balance of heavy compound lifts, isolation exercises, and advanced training techniques like the ladder method and super sets to optimize growth and definition.

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TRAINING TECHNIQUES USED:

🔹 Super Sets – Maximum Muscle Engagement

Super sets involve performing two exercises back-to-back without rest to increase intensity and time under tension.

✅ Example:

• Hip Thrust with Hold at the Top (8 reps) + Resistance Band Abduction (12 reps)

• Rest 2 minutes and repeat for 3 sets

🔹 Ladder Technique – Progressive Burnout

The ladder technique gradually decreases repetitions within a set, ensuring maximum fatigue and activation.

✅ Example: Box Jumps (10-8-6-4-2 reps)

• Perform 10 jumps, rest 20 seconds

• Perform 8 jumps, rest 20 seconds

• Continue until 2 reps

• Rest 2 minutes, repeat for 3 sets

These techniques will push your muscles to their limit, ensuring faster results and enhanced endurance.