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BoostcampPNG

Transforma tus glúteos 2

by Agustín M.
2 athletes joined

Program Description

Este programa de 12 semanas está diseñado para desarrollar fuerza y masa muscular, especialmente en la zona de glúteos y piernas, áreas que son prioridad en mujeres. Se divide en dos fases de 6 semanas cada una, con una progresión de cargas y cambios en repeticiones para maximizar la ganancia muscular y la fuerza. Estructura del Programa Fase 1 (Semanas 1-6): Durante esta fase, el enfoque principal es la hipertrofia (aumento de volumen muscular). Aquí trabajamos en rangos de repeticiones de 8-12 para ejercicios compuestos y de 12-15 en ejercicios de aislamiento. El objetivo es crear una base sólida en técnica, resistencia muscular y volumen. Fase 2 (Semanas 7-12): En esta fase, la meta es continuar desarrollando fuerza y tamaño muscular, con una orientación más intensa hacia el aumento de fuerza. Las repeticiones se reducen a 6-8 para ejercicios compuestos y 10-12 para aislados, lo que permite levantar cargas más altas. Periodización y Progresión El programa está diseñado para que haya una progresión semanal, aumentando el peso gradualmente. La periodización ayuda a prevenir el estancamiento y optimiza el crecimiento muscular. A medida que avances, notarás mejoras tanto en el tamaño muscular como en la fuerza.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 19, 2024 12:09
  • Last Edited
    Jun 18, 2025 08:16

Summary

Transform your glutes with this comprehensive 12-week program designed to sculpt and strengthen your lower body. Committing just four days a week, you'll engage in targeted exercises like Hip Thrusts and Hack Squats, ensuring maximum activation of your glutes and legs. Each session combines strength training with strategic rest periods, allowing you to push your limits while promoting recovery. Get ready to elevate your fitness game and achieve the glute transformation you've always wanted!
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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
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Hack Squat Inverted
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
7
Glute-Ham Raise
1 Set
15+ Reps
-
Day 2
1
Lat Pulldown
3 Sets
12-15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Pec Deck (Machine)
3 Sets
15-20 Reps
-
5
Reverse Pec Deck
2 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Concentration Curl
3 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
5
Sit Up
1 Set
30+ Reps
-
6
Hanging Leg Raise
1 Set
40+ Reps
-
7
Plank
2 Sets
1 mins
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
6
Glute Kickback (Cable)
2 Sets
10-15 Reps
-
7
Standing Calf Raise
2 Sets
12-15 Reps
-