logo
BoostcampPNG

Xica Real Low Vol

by Erminio D.
1 athletes joined

Program Description

loucura e maluquices

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    140 minutes
  • Created
    Mar 06, 2025 05:28
  • Last Edited
    Mar 11, 2025 06:12
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5+ reps
5+ reps
RPE 8.5
RPE 9
2
Chest Fly (Machine)
1
1
7+ reps
7+ reps
RPE 7
RPE 9
3
Military Press (Barbell)
2
5+ reps
RPE 10
4
Chest Supported Row (Machine)
1
1
5+ reps
5+ reps
RPE 8.5
RPE 9
5
Lat Pulldown (Close Grip)
1
1
5+ reps
5+ reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
5+ reps
RPE 9
7
Bicep Curl (Dumbbell)
2
5+ reps
RPE 9
8
JM Press
2
5+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Leg Extension
1
1
5+ reps
5+ reps
RPE 9
RPE 9.5
4
Leg Curl
2
5+ reps
RPE 9
5
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 9.5
6
Standing Calf Raise
3
7+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5+ reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Lat Pulldown (Close Grip)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
5
Chest Fly (Machine)
1
1
8-12 reps
6-10 reps
RPE 7
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 9
7
Single Arm Pushdown
1
10-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5+ reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8+ reps
RPE 9
4
Leg Extension
2
5+ reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5+ Reps
5+ Reps
@8.5
@9
2
Chest Fly (Machine)
1 Set
1 Set
7+ Reps
7+ Reps
@7
@9
3
Military Press (Barbell)
2 Sets
5+ Reps
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
5+ Reps
5+ Reps
@8.5
@9
5
Lat Pulldown (Close Grip)
1 Set
1 Set
5+ Reps
5+ Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
5+ Reps
@9
7
Bicep Curl (Dumbbell)
2 Sets
5+ Reps
@9
8
JM Press
2 Sets
5+ Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5+ Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
5+ Reps
5+ Reps
@8
@9
3
Leg Extension
1 Set
1 Set
5+ Reps
5+ Reps
@9
@9.5
4
Leg Curl
2 Sets
5+ Reps
@9
5
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@9.5
6
Standing Calf Raise
3 Sets
7+ Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
5+ Reps
@9
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@10
5
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
6-10 Reps
@7
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
7
Single Arm Pushdown
1 Set
10-12 Reps
@9
8
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
2 Sets
5+ Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
5-10 Reps
@10
3
Back Extension (Weighted)
2 Sets
8+ Reps
@9
4
Leg Extension
2 Sets
5+ Reps
@9
5
Lying Leg Curl
1 Set
8-12 Reps
@9
6
Hip Adductor (Machine)
1 Set
6-10 Reps
@8
7
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@9