4-DAY WORKOUT: GLUTE AND LOWER BODY FOCUS

This is a 4-day-a-week program with a special focus on the lower body, providing a lot of work for the glutes, quadriceps, and hamstrings.

Since this is a high-intensity program, it is recommended that you already have some experience with training and a good understanding of recovery and rest.

This workout outlines the foundation for a 7-day microcycle, from which you can then make adjustments as you see fit and plan your progress based on your goals.

Below is an example of how to set this up (although you can use different distributions depending on your recovery and the specific stage of your training).

(BLUE – Primary training sessions / RED – Secondary training sessions / BLACK – Basic training sessions)

Day 1: GLUTEAL (BLUE) – HAMSTRINGS (RED) – QUADRICEPS (RED)

Day 2: SHOULDERS (BLACK) – QUADRICEPS (RED) – GLUTES (RED)

Day 3: Rest Day

Day 4: QUADRICEPS (BLUE) – GLUTEAL (RED) – HAMSTRINGS (RED)

Day 5: THIGHS (BLUE) – BACK (BLACK)

Day 6: Rest Day

Day 7: Rest Day

In this program, you will learn:

• The approach to follow in order to use the fewest possible sets, minimize fatigue, and achieve a high level of muscle stimulation.

• You'll learn how to gauge the level of effort, intensity, and proximity to muscle failure that you should apply during your sets.

• How to configure work series based on the specific purpose of each one.

• Practical examples, explanations, and clarifications regarding the exercise sets and how you should approach them.

• How to structure your warm-up and lead-in sets to find your ideal training load.

• You'll learn the most commonly used high-intensity techniques and how to incorporate them into your workout. (The program itself already includes additional techniques.)

• Key considerations regarding mechanical stress and how to approach a set depending on whether the load used is heavy or light.

• Everything you need to know about recovery and adaptation to improve your performance, and what you should keep in mind to avoid setbacks.

• How to reduce training load and intensity without needing to take a rest period.

• How to recognize the signs that you might need a week to recover.

• What type of workout do you need based on your current condition?