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Gaby Músculo Pro

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3 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
    Feb 18, 2026 09:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.8%
Quadriceps
15%
Hamstrings
15%
Triceps
7.3%
Middle Delts
5.8%
Front Delts
5.8%
Abs
5.8%
Upper Back
5.8%
Lats
4.4%
Biceps
4.4%
Rear Delts
3.6%
Adductors
3.2%
Lower Back
2.2%
Other
1.5%
Forearms
1.5%
Chest
1.5%
Abductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
2
12+ reps
12+ reps
RPE 10
RPE 8
4
Step-Up (Weighted)
3
10-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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
Lying Rear Lateral Raise
3
10-12 reps
-
4
Dip (Bodyweight)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
8-10 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 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
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
8-10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Sumo Squat
4
8-10 reps
-
5
Leg Extension
3
20 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
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 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12+ Reps
12+ Reps
@10
@8
4
Step-Up (Weighted)
3 Sets
10-12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
Day 4
1
Pull-Up (Band)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
21s (EZ Bar)
3 Sets
21 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
Lying Rear Lateral Raise
3 Sets
10-12 Reps
-
4
Dip (Bodyweight)
3 Sets
6 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Split Squat (Smith Machine)
3 Sets
8-10 Reps
-
3
Single Leg Deadlift
3 Sets
10 Reps
-
4
Sumo Squat
4 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
20 Reps
-
6
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
12 Reps
-