logo
BoostcampPNG

Piernas y glúteos

by Agustín M.
2 athletes joined

Program Description

Este programa de 12 semanas está diseñado para desarrollar fuerza y masa muscular, especialmente en la zona de glúteos y piernas, áreas que son prioridad en mujeres. Se divide en dos fases de 6 semanas cada una, con una progresión de cargas y cambios en repeticiones para maximizar la ganancia muscular y la fuerza. Estructura del Programa Fase 1 (Semanas 1-6): Durante esta fase, el enfoque principal es la hipertrofia (aumento de volumen muscular). Aquí trabajamos en rangos de repeticiones de 8-12 para ejercicios compuestos y de 12-15 en ejercicios de aislamiento. El objetivo es crear una base sólida en técnica, resistencia muscular y volumen. Fase 2 (Semanas 7-12): En esta fase, la meta es continuar desarrollando fuerza y tamaño muscular, con una orientación más intensa hacia el aumento de fuerza. Las repeticiones se reducen a 6-8 para ejercicios compuestos y 10-12 para aislados, lo que permite levantar cargas más altas. Periodización y Progresión El programa está diseñado para que haya una progresión semanal, aumentando el peso gradualmente. La periodización ayuda a prevenir el estancamiento y optimiza el crecimiento muscular. A medida que avances, notarás mejoras tanto en el tamaño muscular como en la fuerza.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 14, 2025 03:08
  • Last Edited
    Jun 18, 2025 10:57

Summary

Transform your lower body with the "Piernas y glúteos" program, a comprehensive 12-week journey designed to sculpt and strengthen your legs and glutes. Over four days each week, you'll engage in targeted exercises like barbell hip thrusts, hack squats, and leg presses, ensuring a balanced approach to muscle development. Each session is meticulously crafted to maximize intensity and recovery, helping you achieve your strength and aesthetic goals. Get ready to elevate your fitness game and build the lower body of your dreams!
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
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
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hack Squat Inverted
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Hack Squat Inverted
4
6-8 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Adductor (Machine)
3
10-12 reps
-
7
Glute-Ham Raise
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Dumbbell Row
3
12-15 reps
-
4
Pec Deck (Machine)
3
15-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Glute Kickback (Cable)
2
10-15 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lying Leg Curl
2
6-8 reps
-
6
Glute Kickback (Cable)
3
10-12 reps
-
7
Standing Calf Raise
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Hack Squat Inverted
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
7
Glute-Ham Raise
1 Set
15+ Reps
-
Day 2
1
Lat Pulldown
3 Sets
12-15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Dumbbell Row
3 Sets
12-15 Reps
-
4
Pec Deck (Machine)
3 Sets
15-20 Reps
-
5
Reverse Pec Deck
2 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Cardio (Zone 2)
1 Set
20-30 mins
-
Day 3
1
Concentration Curl
3 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
5
Sit Up
1 Set
30+ Reps
-
6
Hanging Leg Raise
1 Set
40+ Reps
-
7
Plank
2 Sets
1 mins
-
8
Cardio (Zone 2)
1 Set
20-30 mins
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
6
Glute Kickback (Cable)
2 Sets
10-15 Reps
-
7
Standing Calf Raise
2 Sets
12-15 Reps
-