Pierna y Glutes

by ツSebastian
4 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 11, 2024 04:54
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your lower body with the **Pierna y Glutes** program, a focused 8-week journey designed to sculpt and strengthen your legs and glutes. Committing just one day a week, you’ll engage in a variety of targeted exercises like barbell squats and hip thrusts, ensuring maximum muscle activation and growth. This program is perfect for those looking to enhance their strength and aesthetics in a manageable time frame, all from the comfort of your garage gym. Get ready to feel the burn and see the results!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Step-Up (Weighted)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
-
2
Hip Thrust (Barbell)
1 Set
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
-
4
Goblet Squat
1 Set
-
5
Step-Up (Weighted)
1 Set
-