{"product_id":"glute-and-shape-excel-workout-program","title":"Glute and Shape — Excel Workout Program","description":"\u003cp\u003ePrioritize glute and leg development with Glute and Shape by Iron Table Fit. This program combines focused lower-body training with balanced upper-body work for lifters who want to build stronger glutes and legs within a structured routine.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 45–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Follow a glutes\/upper\/quads and glutes\/hamstrings and glutes split. Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the barbell hip thrust, back squat, and Romanian deadlift. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398472839366,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_ed712a21-62e6-4988-a5bc-6230e34cc4c8.png?v=1793033802","url":"https:\/\/irontablefit.com\/products\/glute-and-shape-excel-workout-program","provider":"Iron Table Fit","version":"1.0","type":"link"}