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About this plan
Ready to build enviable legs and glutes? With this 5-day workout, we focus on just that! We'll work the whole body during the week, but prioritizing the legs and glutes during the workouts. When you've finished the week, you can increase the weight or reps to continue building muscle mass in these areas. Available for men and women. Start now!
Mon
Glúteos & Piernas I
Dumbbell Single Leg Split Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Squat
3 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 8 REPS•Glúteos, Isquiotibiales
Dumbbell Plyo Squat
3 SETS • 8 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 8 REPS•Glúteos
Bent Leg Kickback kneeling
3 SETS • 8 REPS•Glúteos
Bent Leg Side Kick kneeling
3 SETS • 8 REPS•Glúteos
Tue
Pecho & Tríceps
Wed
Glúteos & Piernas II
Dumbbell Deadlift
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Straight Leg Kickback kneeling
3 SETS • 8 REPS•Glúteos, Isquiotibiales
Dumbbell Plyo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Bent Leg Side Kick kneeling
3 SETS • 8 REPS•Glúteos
Glute Bridge Two Legs on Floor
3 SETS • 8 REPS•Glúteos
Thu
Espalda, Hombros y Abdomen
Dumbbell Bent Over Row
3 SETS • 12 REPS•Espalda
Dumbbell Shrug
3 SETS • 12 REPS•Trapecios, Espalda
Press militar con mancuernas (de pie)
3 SETS • 10 REPS•Hombros
Dumbbell Lateral Raise
3 SETS • 10 REPS•Hombros
Dumbbell Standing Alternate Vertical Front Raises
3 SETS • 10 REPS•Hombros
Crunch arms straight
3 SETS • 10 REPS•Abdomen, Oblicuos
Lying Leg Raise
3 SETS • 10 REPS•Abdomen
Lying Scissor Kick
3 SETS • 10 REPS•Cuádriceps, Abdomen
Fri
Glúteos & Piernas III
Dumbbell Single Leg Split Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Squat
3 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 8 REPS•Glúteos, Isquiotibiales
Dumbbell Plyo Squat
3 SETS • 8 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 8 REPS•Glúteos
Bent Leg Kickback kneeling
3 SETS • 8 REPS•Glúteos
Bent Leg Side Kick kneeling
3 SETS • 8 REPS•Glúteos