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BoostcampPNG

Transforma tus glúteos 2

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
    Nov 19, 2024 12:09
  • Last Edited
    Nov 19, 2024 10:06
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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
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
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Seated Row (Cable)
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
-
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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
10-12 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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 (Cable)
3
8-10 reps
-
5
Sit Up
1
30+ reps
-
6
Hanging Leg Raise
1
40+ reps
-
7
Plank
2
1 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
Seated Row (Cable)
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
-
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 (Cable)
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
-
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
-