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BoostcampPNG

Nutre y entrena

by Sergio C.
1 athletes joined

Program Description

Ganar masa muscular

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 07, 2024 01:11
  • Last Edited
    Oct 07, 2024 02:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
2
Squat (Smith Machine)
4 Sets
8-12 Reps
-
3
Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
6
Leg Extension
4 Sets
8-12 Reps
-
7
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
8
Speed Deadlift
4 Sets
8-12 Reps
-
9
Walk
1 Set
15 mins
-
Day 3
1
Plank
4 Sets
1 mins
-
2
Abs Crunch (Machine)
4 Sets
8-12 Reps
-
3
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
6
Seated Dip (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
8-12 Reps
-
9
Face Pull
4 Sets
8-12 Reps
-
Day 1
1
Pendlay Row
4 Sets
8-12 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Chest Press (Machine)
4 Sets
8-12 Reps
-
5
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
6
Chest Fly (Machine)
4 Sets
8-12 Reps
-
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
9
Cardio
1 Set
15 mins
-