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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
    Jun 18, 2025 12:48

Summary

Transform your lower body with the **Glute Revolution: 13 Semanas de poder** program, a dedicated 13-week journey designed to sculpt and strengthen your glutes and legs. Committing to five days a week, you'll engage in targeted exercises like Hip Thrusts and Romanian Deadlifts, ensuring maximum muscle activation and growth. Each workout balances strength training with cardio, pushing your limits while promoting recovery. Elevate your fitness game and unleash your potential with this comprehensive program tailored for everyday lifters ready to make a change!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-
-