Glutes & Legs Sculpt
Six weeks of lower-body specialisation — stronger, rounder glutes and shapely, conditioned legs.
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
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.
Day 1 — Glute Focus
- 4 × 12 / side
- 4 × 15 / side
- 3 × 12 / side
- 3 × 20 / side
- 3 × 15
Day 2 — Quads & Hamstrings
- 4 × 12
- 4 × 10 / side
- 4 × 12–15
- 3 × 12 / side
- 4 × 20
Day 3 — Burnout & Conditioning
- 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.
- W1Prime
Light–medium bands. Focus on feeling the glute drive every rep — mind-muscle connection over load.
- W2Build
Add 1 set to the glute-focus day. Hold a 2-second squeeze at the top of every hip-extension rep.
- W3Build
Move up a band on hip extension and squats. Keep reps in range.
- W4Overload
Add reps across every exercise. Burnout day rest drops to 20s between sets.
- W5Overload
Heaviest band that keeps form clean on Days 1–2. Add a set to lunges.
- W6Peak
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.