The 8-Week Glute/Hamstring Accessory Program is a supplementary program designed to complement the current program you’re already doing. The goal of this supplementary program is to increase not only strength and size of your glutes & hamstrings, but to also work on increasing the thickness of your surrounding ligaments and tendons, and finally, to promote blood flow to the posterior to help keep the joints and muscles healthy. Below, I want to touch on a few things before you dive into the programming.
THINGS TO REMEMBER:
Again, I want to stress that this is a supplementary program, it is not a complete program. I wrote this program for the folks who are following a generic strength program, and simply aren’t seeing the size or strength gains they want. I am of the opinion that most generic strength programs, even the popular ones, have incredibly low volume, especially for new lifters, who need it the most. This program will allow you to get in two extra days of glute & hamstring training, while not taking too much away from your regular training. If you are following my Pump Dragon program, for example, you probably shouldn’t add this in, as that volume is already very high, and you won’t recover properly. If you decide to add this to Pump Dragon, you risk injury to yourself, and I will not be liable for your injuries, as I have warned you to not do it. Use your best thinking here and shoot me an email if you aren’t sure if you should add it to your regular programming.
I have included demo videos for most of the movements in this program, and all of these movements can be done in either a garage or Crossfit gym, as well as a chain gym.
I request that you do not email and ask what programming you should do on top of this supplementary programming, as that would basically amount to free coaching. And, as the cost of this program amounts to $2.25 a week, it would not be fair to my online coaching clients who pay for customized programming. There are 10 free programs for free that you can check out on the site if you don’t have a generic training program.
Since this program is supposed to complement what you’re already doing, the lifting won’t be heavy in this manual, but it will be high-volume and focused directly on your glutes and hamstrings. Although these two muscle groups are large and can handle a lot of abuse, make sure you rest (and by rest, I mean don’t do anything) on your days off, so you can get the most out of both this program and your regular program. Resting will allow the microscopic tears in your muscles to grow bigger and stronger than before, thereby increasing your size and strength.
Let’s say you squat on Monday, bench on Wednesday and deadlift on Saturday. If you add this program in, you could do one shoulder day on Sunday and one shoulder day on Friday. You could also do it the same day as your squat and deadlift day, if your energy allows for that in a single session, or your schedule allows for 2x/day training.