Bassam Mallick
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Glutes & Legs Sculpt

Six weeks of lower-body specialisation — stronger, rounder glutes and shapely, conditioned legs.

Length
6 weeks
Frequency
3 days/wk
Session
35–40 min
Goal
Shape & tone
Glutes & Legs Sculpt

About this program

Three lower-body sessions a week, each with a different angle: a glute-dominant day, a quad-and-hamstring day, and a high-rep burnout day. Bands are exceptional for glute training because tension peaks exactly where the muscle is shortest — at full hip extension. Six weeks of progressive overload turns that into visible shape.

What you get

  • Bands load the glutes hardest at peak contraction — where it counts
  • Three distinct angles each week for complete lower-body development
  • Scales for any level — pick your band, follow the progression
  • Minimal equipment, joint-friendly, fully home-based
Equipment: Resistance band set + door anchor + ankle strap

Weekly schedule

This is one week of training — repeat it for all 6 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.

Glutes

Day 1 — Glute Focus

Hip extension & abduction
0/5exercises done
  • 4 × 12 / side
  • 4 × 15 / side
  • 3 × 12 / side
  • 3 × 20 / side
  • 3 × 15
Legs

Day 2 — Quads & Hamstrings

Squat, lunge & hamstring curl
0/5exercises done
  • 4 × 12
  • 4 × 10 / side
  • 4 × 12–15
  • 3 × 12 / side
  • 4 × 20
Glutes

Day 3 — Burnout & Conditioning

High-rep glutes & legs
0/5exercises done
  • 3 × 15 / side
  • 3 × 20 / side
  • 3 × 18 / side
  • 3 × 18 / side
  • 3 × 15 / side

Week-by-week progression

Same schedule each week — what changes is the load and intensity. This is how you keep making progress.

  1. W1
    Prime

    Light–medium bands. Focus on feeling the glute drive every rep — mind-muscle connection over load.

  2. W2
    Build

    Add 1 set to the glute-focus day. Hold a 2-second squeeze at the top of every hip-extension rep.

  3. W3
    Build

    Move up a band on hip extension and squats. Keep reps in range.

  4. W4
    Overload

    Add reps across every exercise. Burnout day rest drops to 20s between sets.

  5. W5
    Overload

    Heaviest band that keeps form clean on Days 1–2. Add a set to lunges.

  6. W6
    Peak

    Final set of every exercise on Days 1–2 to failure. Burnout day: run it as one continuous circuit.

Want this dialed in to your body?

Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.

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