This training program was designed to place greater emphasis on the glutes and legs for those who wish to bring out those areas more. It alternates between low-repetition (4-8), moderate repetition (6-15), and high-repetition (15-30) workouts. It is also organised in three, three-week waves. Volume increases over the course of each week wave, and the repetition ranges decrease every three weeks (with a corresponding increase in the loads lifted).
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