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Gaby Músculo Pro

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2 athletes joined

Program Description

Programa avanzado para hipertrofia femenina de glúteos y cuádriceps. Con acompañamiento de cardio sin olvidar el resto de cuerpo

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2025 04:03
  • Last Edited
    Dec 07, 2025 03:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
14.6%
Hamstrings
14.1%
Middle Delts
8.8%
Upper Back
8%
Front Delts
7.3%
Triceps
5.8%
Abs
4.9%
Biceps
4.4%
Adductors
3.6%
Lower Back
2.9%
Rear Delts
2.9%
Lats
2.9%
Abductors
2.2%
Other
1.5%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2A
Step-Up (Weighted)
3
10-12 reps
-
2B
Sumo Squat
3
10-12 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Battle Ropes
3
30 reps
-
4
Burpee
3
15 reps
-
5
Abdominales En Banca Levantando Piernas
3
12-15 reps
-
6
Saltar Cuerda HIIT
1
15 mins
-
7
Hanging Knee Raise
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Arnold Press
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Concentration Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
2A
Step-Up (Weighted)
3 Sets
10-12 Reps
-
2B
Sumo Squat
3 Sets
10-12 Reps
-
3A
Glute Kickback (Cable)
3 Sets
12 Reps
-
3B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 3
1
Squat to Press (Dumbbell)
3 Sets
12 Reps
-
2
Kettlebell Swing
3 Sets
20 Reps
-
3
Battle Ropes
3 Sets
30 Reps
-
4
Burpee
3 Sets
15 Reps
-
5
Abdominales En Banca Levantando Piernas
3 Sets
12-15 Reps
-
6
Saltar Cuerda HIIT
1 Set
15 mins
-
7
Hanging Knee Raise
1 Set
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
6
Concentration Curl
3 Sets
8-10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Good Morning
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
20 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-