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Glute Revolution: 13 Semanas de poder

by Agustín M.
1 athletes joined

Program Description

Este programa está diseñado para maximizar el crecimiento glúteo de manera estratégica y sostenible, combinando ciencia del entrenamiento, periodización inteligente y adaptaciones prácticas para mujeres que buscan una figura estética y equilibrada. Con un enfoque en hipertrofia, fuerza y activación muscular, el programa prioriza los glúteos mientras integra entrenamiento de tren superior y core para crear proporciones armoniosas. Está especialmente pensado para: -Reducir la fatiga física y mental con rutinas distribuidas en 5 días/semana y tiempos de descanso optimizados, mediante ejercicios simples, progresión clara y sesiones de 60-75 minutos. -Lograr un físico femenino y fuerte, equilibrando glúteos prominentes con una postura erguida y piernas definidas. ¿Cómo lo logra? -2 días de hip thrust semanales (el "rey" de los glúteos) con variaciones de carga y técnica. -Periodización de 13 semanas (6 trabajo + 1 descarga + 6 trabajo) Progresión adaptable con repeticiones parciales, dropsets y énfasis en conexión mente-músculo. Resultado Final: Glúteos redondeados y fuertes, mayor confianza y un método estructurado para seguir progresando sin frustraciones. ¡La revolución glútea comienza aquí! 💥🍑

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 11:58
  • Last Edited
    Apr 21, 2025 09:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
10-12 reps
-
3
Leg Press
3
1
10-12 reps
-
-
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
2
10-12 reps
4-5 reps
-
-
3
Leg Press
3
1
10-12 reps
-
-
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
8-10 reps
-
-
-
2
Reverse Lunge (Dumbbell)
2
2
10-12 reps
4-5 reps
-
-
3
Leg Press
3
10-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-10 reps
-
2
Reverse Lunge (Dumbbell)
2
12-15 reps
-
3
Leg Press
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
3
1
8-10 reps
-
-
-
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10-12 reps
-
-
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10-12 reps
-
-
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10-12 reps
-
-
-
2
Reverse Pec Deck
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Single Arm Lateral Raise
2
6 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10-12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10-12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Cable Low Row
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
1
2
12-15 reps
8-12 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
1
2
12-15 reps
8-12 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
-
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
-
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
-
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
2
8-10 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Concentration Curl
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2
Pec Fly (Dumbbell)
2
6-8 reps
-
3
Concentration Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
1
8-10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
1
8-10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Bicep Curl (Cable)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
1
12-15 reps
-
-
-
5
Cardio (Zone 2)
1
20-30 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
2
1
10-12 reps
6-8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
2
1
10-12 reps
6-8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
2
1
10-12 reps
6-8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
1
1
1
12-15 reps
10-12 reps
6-8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
2
1
12-15 reps
8-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
-
2
Hip Thrust (Paused)
3
12-15 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Seated Cable Crunch
1
1
1
12-15 reps
10-12 reps
6-8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Abs Crunch (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Paused)
3
10-12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Paused)
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Paused)
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
6-8 reps
-
-
-
2
Leg Extension
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Paused)
3
10-12 reps
-
2
Leg Extension
3
1
12-15 reps
-
-
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
6-8 reps
-
-
-
2
Leg Extension
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
1
45 reps
-
5
Plank
2
1 mins
-
Week 1
1 / 13 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
8-10 Reps
-
2
Reverse Lunge (Dumbbell)
2 Sets
10-12 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Reverse Pec Deck
3 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Single Arm Lateral Raise
2 Sets
6 Reps
-
5
Cardio (Zone 2)
1 Set
20-30 mins
@6-7
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
2
Seated Hamstring Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
-
-
3
Hip Adductor (Machine)
3 Sets
12 Reps
-
4
Glute-Ham Raise
3 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Pec Deck (Machine)
3 Sets
6-8 Reps
-
3
Concentration Curl
3 Sets
8-10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Cardio (Zone 2)
1 Set
20-30 mins
@6-7
Day 5
1
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
2
Hip Thrust (Paused)
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Seated Cable Crunch
2 Sets
1 Set
10-12 Reps
6-8 Reps
-
-