logo
BoostcampPNG

Entrenamiento Piramidal

by

Program Description

**Entrenamiento Piramidal** is a focused 1-week program designed to enhance your lower body strength and muscle endurance with just two sessions per week. Utilizing a pyramid structure, you'll progress through various rep ranges for key exercises like the Romanian Deadlift and Squat, ensuring a comprehensive workout for your legs and glutes. Each session combines supersets and targeted movements, maximizing your time and effort in the gym. Get ready to build strength and sculpt your lower body with this efficient training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Nov 07, 2025 12:43
  • Last Edited
    Nov 07, 2025 09:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Hamstrings
11.7%
Quadriceps
10.7%
Lats
8.7%
Upper Back
8.7%
Front Delts
7.8%
Triceps
7.3%
Middle Delts
7.3%
Lower Back
4.9%
Abs
4.9%
Chest
4.9%
Adductors
3.9%
Biceps
3.9%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3A
Hip Thrust (Band)
4
12-15 reps
RPE 7.5
3B
Walking Lunge (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
14 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3A
Standing Shoulder Press (Dumbbell)
2
-
4A
Dumbbell Row
4
12 reps
RPE 7.5
4B
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
@7.5
@7.5
@7.5
@7.5
3A
Hip Thrust (Band)
4 Sets
12-15 Reps
@7.5
3B
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@7.5
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7.5
@7.5
@7.5
@7.5
3A
Standing Shoulder Press (Dumbbell)
2 Sets
-
4A
Dumbbell Row
4 Sets
12 Reps
@7.5
4B
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5