CALIENTE

CURVES
GET THICC

BY: JAZMIN PINEDA

 Hello ladies! Caliente Curves is back
in action and we are doing it BIGGER
this time. What do I mean by BIGGER?
Well, I am so excited to say that this
Caliente Curves Program is for the
ladies that want to grow those
beautiful curves! Let's get those
booties and legs working!

Below you will find an 8- week

workout split that will help target
those areas as best as possible!
Feel free to add a bit of cardio ( no
more than 20 min daily) if you feel
you may be getting too thick a little
too fast (oops) . I have added some
nutritional tips at the end, so make
sure you ladies read thoroughly.

With any movement make sure you are

going as heavy as you can, really push
yourself ladies. Don't count your first
set if you feel like you could increase
the weight. Start counting your sets
when you have reached the
appropriate weight. I also recommend
tracking the weight that you use so
that you can try to progress each week
even if its by a pound.
 Week 1-2
Day 1: Glutes
Wide Squats 5 sets of 10
Straight Leg dumbbell deadlift 4 sets of 10
Hip Thrust (Pyramid 15,10,8,5,20)
Kickbacks (cable or machine)  3 sets of 10
Heavy Sumo Dumbbell Squat 5 sets of 10
Abduction Machine (5 sets of 10)
 
Day 2: Upper Body
Standing barbell Press 4 sets of 12
Seated Side raise 4 sets of 12
Plate front raise 3 sets of 15
Bent over rear delt flys 4 sets of 10
Rope face pulls 4 sets of 12
Incline Chest dumbbell press 4 sets of 10
 
Day 3: Legs
Walking Lunges 4 sets of 10 each leg
Lying leg curls 4 sets of 12
Wide Leg Press 5 sets of 10 (heavy)
Single leg deadlift 3 sets of 12 each leg
Narrow smith machine squats 4 sets of 12
Leg extensions 4 sets of 15-20

Day 4: Upper body

Assisted Pull ups 5 sets of 10
Barbell bent over row (hands under) 4 sets of 12
Rope Pull downs 4 sets 12
Wide grip pulldowns 5 sets 10 (heavy)
Single arm row (cable or machine) 4 sets of 12 each arm

Day 5: Glutes
Sumo Squats (12, 10, 10, 8, 15)
Stationary Reverse lunge ( foot elevated) 4 sets of 10 each leg
Banded hip Bridges - 4 sets of 15
Seated Banded Abduction 4 sets of 15
Hip Thrust 5 sets of 10 (heavy)

Day 6
Optional ( abs)
Recommended: Crunches and Leg Raises
No heavy oblique work
 Week 3-4
Day 1: Glutes
Hip Thrust (12, 10, 10, 8, 8)
Reverse lunge on smith machine 4 sets of 10 each
Kettle Bell straight leg deadlift 5 sets of 12
Frog Pumps 3 sets of 30
Sumo pulse squats ( on bench or elevated) 3 sets of 30
Abduction Machine 5 sets of 10

Day 2: Upper Body
Assisted Pull ups 4 sets 12
Narrow Grip Pulldowns 4 sets of 12
Rope cable front raise 4 sets of 12
Cable Side Raises 4 sets 10
Bent over rear dealt flys 4 sets 10

Day 3: Legs
Narrow Squats ( 5 sets of 10)
Leg extension 4 sets of 12
Stationary Lunge ( focus on quad) 4 sets of 12 each leg
Hack Squat wide stance 4 sets of 15
Single Laying leg curl (12, 10, 10, 10)
Straight leg dumbbell deadlifts 5 sets of 8 (heavy)

Day 4: Upper:
Pushups 4 sets of 12 ( on knees or bench if needed)
Medicine Ball standing Press 4 sets of 15
Cable side raise 4 sets of 10 each arm
Body weight pull-ups 4 sets of 10
Single arm bent over row 4 sets of 12 each arm

Day 5: Glutes
Stationary Reverse Lunge 3 sets of 10 each ( heavy)
Kickbacks 4 sets of 8
Banded Fire Hydrants 3 sets of 12
Wide Kettle bell squat 5 sets of 10 Single leg deadlift 4 sets of 10 each
leg(heavy)
Hip thrusts (single leg, single leg, double) 4 sets of (8,8,8)

Day 6
Optional ( abs)
Recommended: Crunches and Leg Raises
No heavy oblique work
 Week 5-6
Day 1: Glutes
Pulse wide squats 4 sets of 25
Straight Leg dumbbell deadlift 5 sets of 10
Hip Thrust (Pyramid 15,10,8,5,5)
Kickbacks (cable or machine)  4 sets of 10
Heavy Sumo Leg press 5 sets of 10
Abduction Machine (5 sets of 10)
 
Day 2: Upper Body
Arnold seated Press 4 sets of 12
Around the worlds 4 sets of 10
Barbell Front raise 4 sets of 12
rear delt flys on bench 4 sets of 12
Rope face pulls 4 sets of 12
Pushups 5 sets til failure
 
Day 3: Legs
Reverse Walking Lunges 4 sets of 10 each leg
Seated or lying leg curls 4 sets of 12
Bulgarian split lunge  4 sets of 12 each leg
leg extension 4 sets of 12 (heavy)
Narrow goblet squat 5 sets of 10
Pulse squat on smith machine 3 sets of 30

Day 4: Upper body

Assisted Pull ups 4 sets of 15
Barbell bent over row (hands over) 4 sets of 12
Narrow grip Pull downs 4 sets 12
Wide grip pulldowns 5 sets 10 (heavy)
Narrow grip seated row 15, 15, 12, 10, 10

Day 5: Glutes
Hip Thrust 5 sets of 10 (heavy)
Step Ups 4 sets of 15 each leg
Abduction machine 4 sets of 20
Stationary Reverse lunge ( foot elevated) 4 sets of 10 each leg
Banded hip Bridges with 5 abduction at top. 4 sets of 10
( do a hip bridge and abduct 5 times at the top, that equals 1, repeat 10
times.

Day 6
Optional ( abs)
Recommended: Crunches and Leg Raises
No heavy oblique work
 Week 7-8
Day 1: Glutes
Wide Lunges 4 sets of 15 each leg
Straight Leg dumbbell deadlift 5 sets of 10
Step-ups 4 sets of 12 each leg
Kickbacks 4 sets of 12
Single leg Hip Thrust 4 sets of 15 each leg
Abduction Machine (4 sets of 15)
 
Day 2: Upper Body
Seated barbell Press (15, 12 ,10 ,10, 10)
Front plate raise 4 sets of 12
Incline Chest dumbbell press 4 sets of 12
rear delt flys on bench 4 sets of 12
Rope face pulls 4 sets of 12
Pushups 5 sets til failure
 
Day 3: Legs
Squats ( 15, 12, 10, 10, 8) go heavier each time
lying leg curls (12, 10, 10, 8)
Leg Press Narrow 4 sets of 15
leg extension 4 sets of 12 (heavy)
Narrow goblet squat 4 sets of 12
Walking lunges 4 sets of 12 each leg

Day 4: Upper body

Wide Grip pulldowns 5 sets of 12
Single arm bent row  4 sets of 12
Rope Pull downs 4 sets 12
Narrow grip seated row 15, 15, 12, 10, 10
Assisted Pull-ups 4 sets until failure

Day 5: Glutes
Hip Thrust 5 sets of 10 (heavy)
Single leg deadlift 4 sets of 12
Hip bridge with abduction at top 5 sets of 20
Abduction machine 4 sets of 10 (heavy)
Sumo Squat feet elevated 5 sets of 10 ( heavy)

Day 6
Optional ( abs)
Recommended: Crunches and Leg Raises
No heavy oblique work
 NUTRITION
TIPS
Your nutrition is the most important thing if you
want to see progress. If you would like a more
customized meal plan/ macros during these 8
weeks, please feel free to reach out to me via
email:jazzyfit94@yahoo.com

Water intake is very important (1 gallon/day) to

flush all the toxins out.
Make sure you weigh out your food and are
reading food labels. Just because you are bulking
doesn't mean to indulge in greasy foods.
Stay away from sugary drinks, and energy drinks
that are not low cal.
Every meal should have  a source protein, carbs,
 
and occasionally some fats.
Stay away from snacking,   but if you need to have
 
some good fruits such as berries or veggies to
 
snack on! I love baby carrots!
Most importantly cook foods that you like! This
will create a lifestyle that you can maintain in the
long run!
 THANK
YOU!
Thank you guys so much
for the uncondit ional
support! As always you can
always email me any
questions you may have!

Ihope you enjoyed

your training
these last 8
weeks!! Tag me in
all your
transformation
photos! I can't
wait to see all the
gains!!!!