logo
BoostcampPNG

Entrenamiento para definición 3

by
3 athletes joined

Program Description

Bajar peso y definir

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 04:38
  • Last Edited
    Aug 13, 2025 02:59

Summary

Transform your physique with the **Entrenamiento para definición 3**, a comprehensive 12-week program designed to sculpt and define your body. Committing to 5 days a week, you'll engage in a mix of strength training and high-intensity interval workouts, targeting all major muscle groups while enhancing your core stability. Each session is carefully crafted to push your limits, featuring exercises like Hip Thrusts, Sumo Deadlifts, and Burpees, ensuring you build strength and burn fat effectively. Get ready to elevate your fitness journey and achieve the definition you've been striving for!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Deadlift (Barbell)
4
6-8 reps
-
3
Step-Up (Weighted)
4
10-12 reps
-
4
Single Leg Deadlift
4
10-12 reps
-
5
Leg Curl
3
6-10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Hombro En Maquina De Pecho
3
8-10 reps
-
4
Cardio (LISS)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
15-20 reps
-
3B
Kettlebell Gorilla Row
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
15-20 reps
-
3B
Kettlebell Gorilla Row
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
15-20 reps
-
3B
Kettlebell Gorilla Row
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
15-20 reps
-
3B
Kettlebell Gorilla Row
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Push Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
15-20 reps
-
4
Burpee
3
10-15 reps
-
5
Mountain Climber
3
40 reps
-
6
Sit Up
3
6-8 reps
-
7
Plank
1
15 mins
-
8
Saltar Cuerda HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Barbell Row
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Flexiones De Pecho \ Moscas
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Bicicleta HIIT
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Sumo Squat
3
10-12 reps
-
4
Good Morning
3
6-10 reps
-
5
Hack Squat
3
6-10 reps
-
6
Leg Extension
3
20 reps
-
7
Hip Adductor (Machine)
3
6-10 reps
-
8
Hip Abductor (Machine)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
2
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Step-Up (Weighted)
4 Sets
10-12 Reps
-
4
Single Leg Deadlift
4 Sets
10-12 Reps
-
5
Leg Curl
3 Sets
6-10 Reps
-
6
Glute Kickback (Cable)
4 Sets
12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Push Press (Barbell)
3 Sets
10 Reps
-
3
Kettlebell Swing
3 Sets
15-20 Reps
-
4
Burpee
3 Sets
10-15 Reps
-
5
Mountain Climber
3 Sets
40 Reps
-
6
Sit Up
3 Sets
6-8 Reps
-
7
Plank
1 Set
15 mins
-
8
Saltar Cuerda HIIT
1 Set
15 mins
-
Day 4
1
Pull-Up (Band)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Barbell Row
3 Sets
6-10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Flexiones De Pecho \ Moscas
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
8
Bicicleta HIIT
1 Set
15 mins
-
Day 5
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Lunge (Barbell)
3 Sets
8-12 Reps
-
3
Sumo Squat
3 Sets
10-12 Reps
-
4
Good Morning
3 Sets
6-10 Reps
-
5
Hack Squat
3 Sets
6-10 Reps
-
6
Leg Extension
3 Sets
20 Reps
-
7
Hip Adductor (Machine)
3 Sets
6-10 Reps
-
8
Hip Abductor (Machine)
3 Sets
6-10 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
3
Hombro En Maquina De Pecho
3 Sets
8-10 Reps
-
4
Cardio (LISS)
1 Set
15 mins
-