Falkes Mamacitas Program

The Falkes Mamacitas Program is an 18-week, high-intensity training regimen designed to sculpt and strengthen your glutes, back, arms, and abs. Committing to six days a week, you'll engage in targeted workouts featuring barbell hip thrusts, Bulgarian split squats, and various cable exercises to maximize muscle activation and growth. Each session is structured with rest periods to ensure optimal recovery and performance, making this program ideal for anyone ready to elevate their fitness game. Get ready to transform your physique and unleash your inner strength!

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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

Week 14

Week 15

Week 16

Week 17

Week 18

BE SURE TO REST BETWEEN 2 TO 3 MIN BETWEEN EXERCISES (exercises, not sets) EXCEPT FOR SUPERSETS

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Straight Leg Calf Raise

Ass (Glutes)

Seated Row (Machine)

BACK + ARMS + ABS

Hack Squat

Standing Calf Raise

QUADS

Shoulder Press (Machine)

Shoulders + Chest + Abs

Romanian Deadlift (Dumbbell)

Hamstrings + Glutes

Bicep Curl (Machine)

Hyperextension

Arms + Abs

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