Program for shaping legs and buttocks

Edited by Dr. Umberto Miletto

" first part

1-4 week: Adaptation Phase 5-8 week: Hypertrophic phase 9-12 week: Strength phase 13-16 week: "Definition" phase

Adaptation Phase 1-4 (4th week unloading)
Training days per week: 3 lasting about 60 minutes
Method used: repeated efforts

Day 1

Warm up
5 "-10" jump rope

Thighs-Buttocks
4x20 squat; recovery between sets 1 "30"
Straight leg deadlifts 4x20; recovery between sets 1 "30"
Forward lunges 3x15xside; recovery between sets 1 "30"

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Day 2

Choice program for the upper part

Day 3

Warm up
5 "-10" jump rope

Thighs-Buttocks
4x20 squat; recovery between sets 1 "30"
Straight leg deadlifts 4x20; recovery between sets 1 "30"
Step-up 3x15xside; recovery between sets 1 "30"

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Hypertrophy phase 5-8 (4th week discharge)
Training days per week: 3 lasting about 60 minutes
Method used: Superseries

Day 1

Warm up
5 "-10" jump rope

Thighs-Buttocks

Superset Squat with Step-up (8 + 8) x5; recovery 2 minutes after the second exercise

Superset straight leg deadlifts with forward lunges (8 + 8) x5; recovery 2 minutes after the second exercise
Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Day 2

Choice program for the upper part

Day 3

Warm up
5 "-10" jump rope

Thighs-Buttocks

Superset Squat with Step-up (8 + 8) x5; recovery 2 minutes after the second exercise

Superset straight leg deadlifts with forward lunges (8 + 8) x5; recovery 2 minutes after the second exercise

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Strength phase 9-12 (4th week unloaded)
Training days per week: 3 lasting about 60 minutes
Method used: Pyramidal

Day 1

Warm up
5 "-10" jump rope

Thighs-Buttocks
Squat 8/6/3/6/20; recovery between series 3 "
Straight leg deadlifts 6/6/6; recovery between series 2 "
Forward lunges 3x6xside; recovery between series 2 "

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Day 2

Choice program for the upper part

Day 3

Warm up
5 "-10" jump rope

Thighs-Buttocks
Straight leg deadlifts 8/6/3; recovery between series 3 "
Squat 6/6/6; recovery between series 2 "
Step-up 3x6xside; recovery between series 2 "

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

"Definition" phase 13-16 (4th week unloading)
Training days per week: 3 lasting about 60 minutes
Method used: Mit System - Superseries: complete the proposed work as quickly as possible, subjective recovery, the time needed to pass from one station to another and be able to complete the next series.

Day 1

Warm up
5 "-10" jump rope

Thighs-Buttocks

Superset Squat with Step-up (6 + 6) x10; subjective recovery between exercises, the bare minimum

Superset straight leg deadlifts with forward lunges (6 + 6) x10; subjective recovery between exercises, the bare minimum
Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Day 2

Choice program for the upper part

Day 3

Warm up
5 "-10" jump rope

Thighs-Buttocks

Superset squat with straight leg deadlifts (6 + 6) x10; subjective recovery between exercises, the bare minimum

Superset Step-up with Forward Lunges (6 + 6) x10; subjective recovery between exercises, the bare minimum

Abdomen
2 exercises of your choice

Cooling down
10 "of stretching

Here is your program. You have 16 weeks to give it your all and get the results you've been looking for. The program is hard, it involves many sacrifices (nutrition and correct lifestyle) but it will also give you a lot of satisfaction. If you don't believe it, you can do as I usually do with my clients, photos before starting the program and photos at the end of the 16 weeks, compare them and judge for yourself if there have been improvements ... Every time it's a success !!! Do it yourself, it will help you take what you are doing seriously and reach your goal.
This is all you have to do to improve your legs and buttocks: a good training program. Forget the shortcuts, they will only waste you precious time and a lot of money.
Good training, good nutrition and a lifestyle are the winning recipe for your legs and buttocks.