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BoostcampPNG

Arturo Ávila

by Alexander T.
4 athletes joined

Program Description

En este segundo mes vamos a aumentar de manera ligera la cantidad de trabajo, intentando sacar el mayor provecho posible a cada serie Así mismo, algunos ejercicios puede que ya los conozcas y otros puede que no. La musculatura prioritaria que vamos a trabajar dentro de este mes queda de la siguiente manera y con la siguiente estructura. Prioridad primaria Bíceps Tricep Espalda Pectoral Secundaria Glúteo Cuádriceps Isquiosurales Deltoides anterior Deltoides posterior Deltoides lateral Terciarias Pantorrilla Aductores Trapecio

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2024 05:04
  • Last Edited
    Dec 02, 2024 06:16
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@6.5-8
2
Bayesian Curl
3 Sets
10-15 Reps
@8-9.5
3
Dip (Assisted)
3 Sets
6-10 Reps
@6.5-8
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Squat (Smith Machine)
2 Sets
6-10 Reps
@6.5-8
6
Leg Extension
4 Sets
10-15 Reps
@7.5-9
7
Shoulder Press (Machine)
2 Sets
10-15 Reps
@7.5-9
8
Seated Front Raise
2 Sets
10-15 Reps
@7.5-9
Day 3
1
Dip (Assisted)
2 Sets
6-10 Reps
@6.5-8
2
Bayesian Curl
3 Sets
10-15 Reps
@7.5-9
3
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7.5-9
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
6
Cable Crossover
2 Sets
10-15 Reps
@7.5-9
7
Leg Extension
2 Sets
15-20 Reps
@8-9.5
8
Shoulder Press (Machine)
4 Sets
10-15 Reps
@7.5-9
Day 4
1
Deadlift (Dumbbell)
2 Sets
6-10 Reps
@7-8
2
Seated Row (Machine)
3 Sets
10-15 Reps
@7.5-9
3
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8-9.5
4
Katana Extension
3 Sets
10-15 Reps
@7.5-9
5
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
@8-9.5
6
Lying Leg Curl
2 Sets
10-15 Reps
@7.5-9
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7.5-9
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5-9
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
2
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8-9.5
3
Cable Crossover
3 Sets
15-20 Reps
@8-9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Glute Kickback
2 Sets
10-15 Reps
@7.5-9
6
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@8-9.5
7
Hip Adductor (Machine)
4 Sets
10-15 Reps
@7.5-9
Day 6
1
Standing Calf Raise
5 Sets
10-15 Reps
@7.5-9
2
Tricep Extension (Cable)
3 Sets
15-20 Reps
@8-9.5
3
Pull-Up (Assisted)
2 Sets
6-10 Reps
@7.5-9
4
Deadlift (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Lying Leg Curl
2 Sets
10-15 Reps
@7.5-9
6
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8-9.5
7
Copenhagen Plank
4 Sets
6-10 Reps
@7-8
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@6.5-8
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
@6.5-8
3
Face Pull
3 Sets
10-15 Reps
@7.5-9
4
Seated Row (Machine)
3 Sets
10-15 Reps
@7.5-9
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
6
JM Press
2 Sets
10-15 Reps
@7.5-9.5
7
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7.5-9