Transforma tus Glúteos:Programa para Principiantes

by Agustín M.

2 athletes joined

Program Description

Este programa está diseñado para el desarrollo de glúteos y piernas, ofreciendo una progresión fácil de seguir. Está enfocado en mujeres principiantes en el gimnasio y también incluye ejercicios para otros grupos musculares del tren superior. En esta rutina vamos a usar algunos conceptos clave de progresión para que tengas un camino y objetivos claros y medibles de tu avance cada semana, a continuación los detallo: 1. % de 1RM (Repetición Máxima): El 1RM es el máximo peso que puedes levantar una vez en un ejercicio. Trabajar con un porcentaje de tu 1RM (ej., 70%) te ayuda a ajustar la carga para que el entrenamiento sea desafiante pero seguro. Ejemplo: Si tu 1RM en sentadillas es 100 kg, entrenar al 70% significa usar 70 kg. 2. RPE (Escala de Esfuerzo Percibido): El RPE mide lo difícil que sientes un ejercicio en una escala del 1 al 10, donde 1 es muy fácil y 10 es el máximo esfuerzo. Ejemplo: Un RPE de 8 significa que podrías hacer 2 repeticiones más antes de fallar. Esto te permite ajustar la intensidad del entrenamiento según cómo te sientas cada día. 3. DP (Doble Progresión): Este método te permite progresar en dos etapas: primero aumentando repeticiones y luego, cuando alcanzas el máximo de repeticiones (ej., 12), incrementas el peso. Ejemplo: Si haces 8-12 repeticiones, cuando logres 12, subes el peso y vuelves a empezar con 8 repeticiones. 4. DDP(Doble Progresión Dinámica): Es una variación donde, además de aumentar peso o repeticiones, también puedes cambiar la velocidad de las repeticiones (más lentas o explosivas). Esto te permite mejorar tanto la fuerza como el control muscular.

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Aug 26, 2024 08:18
Last Edited
Oct 14, 2024 08:11

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

15+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

15+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

15+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

15+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

12+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

12+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

12+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

8-12 reps

70%

Hack Squat

8-12 reps

70%

Step-Up (Weighted)

12-15 reps

70%

Leg Press

10-12 reps

70%

Leg Extension

12-15 reps

70%

Hip Adductor (Machine)

10-15 reps

70%

Glute-Ham Raise

12+ reps

RPE 7

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

15-20 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

15-20 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

15-20 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

15-20 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

12-15 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

12-15 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

12-15 reps

70%

Day 2

Lat Pulldown

12-15 reps

70%

Chest Press (Machine)

10-12 reps

70%

Pec Deck (Machine)

12-15 reps

70%

Lat Pulldown (Single Arm)

12-15 reps

70%

Shoulder Press (Machine)

8-12 reps

70%

Rear Delt Fly (Dumbbell)

12-15 reps

70%

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 3

Bicep Curl (Cable)

10+ reps

Bicep Curl (Barbell)

6-10 reps

RPE 7

Tricep Rope Push Down (Cable)

10+ reps

Tricep Extension (Dumbbell)

6-10 reps

RPE 7

Sit Up

30 reps

Hanging Leg Raise

40 reps

Plank

1 mins

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 4

Romanian Deadlift (Barbell)

8-12 reps

70%

Hip Thrust (Barbell)

8-12 reps

70%

Bulgarian Split Squat (Dumbbell)

10-12 reps

70%

Leg Curl

12-15 reps

70%

Lying Leg Curl

8-12 reps

70%

Glute Kickback (Cable)

10-15 reps

70%

Standing Calf Raise

12+ reps

RPE 7

Day 1

Hip Thrust (Barbell)

3 Sets

8-12 Reps

70%

Hack Squat

3 Sets

8-12 Reps

70%

Step-Up (Weighted)

3 Sets

12-15 Reps

70%

Leg Press

4 Sets

10-12 Reps

70%

Leg Extension

3 Sets

12-15 Reps

70%

Hip Adductor (Machine)

2 Sets

10-15 Reps

70%

Glute-Ham Raise

1 Set

15+ Reps

Day 2

Lat Pulldown

2 Sets

12-15 Reps

70%

Chest Press (Machine)

2 Sets

10-12 Reps

70%

Pec Deck (Machine)

2 Sets

12-15 Reps

70%

Lat Pulldown (Single Arm)

2 Sets

12-15 Reps

70%

Shoulder Press (Machine)

2 Sets

8-12 Reps

70%

Rear Delt Fly (Dumbbell)

1 Set

15-20 Reps

70%

Day 3

Bicep Curl (Cable)

3 Sets

10+ Reps

Bicep Curl (Barbell)

3 Sets

6-10 Reps

Tricep Rope Push Down (Cable)

3 Sets

10+ Reps

Tricep Extension (Dumbbell)

3 Sets

6-10 Reps

Sit Up

1 Set

30 Reps

Hanging Leg Raise

1 Set

40 Reps

Plank

2 Sets

1 mins

Day 4

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

70%

Hip Thrust (Barbell)

3 Sets

8-12 Reps

70%

Bulgarian Split Squat (Dumbbell)

3 Sets

10-12 Reps

70%

Leg Curl

4 Sets

12-15 Reps

70%

Lying Leg Curl

2 Sets

8-12 Reps

70%

Glute Kickback (Cable)

2 Sets

10-15 Reps

70%

Standing Calf Raise

2 Sets

12+ Reps