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BoostcampPNG

STRONG BODIES BUILDING

by Mayelo Gonzalez
5.0
(1 rating)

Program Description

Este programa está diseñado con el objetivo de mejorar la hipertrofia y desarrollo en personas que buscan una estética más enfocada al fisicoculturismo lo pueden hacer todo público El volumen de entrenamiento está estipulado de mayor a menor prioridad que rondan entre las 12 y 6 series distribuidas de mayor a menor prioridad El objetivo es el incremento de medidas perimetrales por medio de la hipertrofia teniendo como 1ra prioridad las piernas 2da prioridad hombro y espalda y pecho 3ra prioridad brazo y pantorrilla

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 24, 2024 01:46
  • Last Edited
    Oct 29, 2024 08:25
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@6
2
Face Pull
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Squat (Smith Machine)
3 Sets
8 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@9.5
7
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
8
Chest Fly (Machine)
3 Sets
12 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10 Reps
@8
10
Upright Row (Cable)
2 Sets
15 Reps
@8
11
French Press
3 Sets
8 Reps
@8
12
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9
13
Standing Calf Raise
2 Sets
12 Reps
@8
14
Side Crunch (Cable)
3 Sets
15 Reps
@8
Day 2
1
Hip Abductor (Machine)
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Single Leg Romanian Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lying Leg Curl
2 Sets
12 Reps
@9
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
6 Reps
@8
6
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
7
Shoulder YTWL
2 Sets
15 Reps
@9
8
Bayesian Curl
3 Sets
10 Reps
@8
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
10
Decline Crunch
2 Sets
15 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@6
2
Face Pull
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Squat (Smith Machine)
3 Sets
8 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@9.5
7
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
8
Chest Fly (Machine)
3 Sets
12 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10 Reps
@8
10
Upright Row (Cable)
2 Sets
15 Reps
@8
11
French Press
3 Sets
8 Reps
@8
12
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9
13
Standing Calf Raise
2 Sets
12 Reps
@8
14
Side Crunch (Cable)
3 Sets
15 Reps
@8
Day 4
1
Hip Abductor (Machine)
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Single Leg Romanian Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lying Leg Curl
2 Sets
12 Reps
@9
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
6 Reps
@8
6
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
7
Shoulder YTWL
2 Sets
15 Reps
@9
8
Bayesian Curl
3 Sets
10 Reps
@8
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
10
Decline Crunch
2 Sets
15 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ismael Luna GonzálezAge 29, Man
3 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Sí es una guía muy práctica de registrar tus progresos a comparación con otras aplicaciones y otros planes de entrenamiento que es un poco más complejo tanto el registro como el entender el proceso de la aplicación muy recomendado tanto el programa de entrenamiento que está basado en un volumen mínimo eficiente y un volumen máximo adaptativo de acuerdo a la evidencia científica y es sorprendente los procesos de acuerdo a las capacidades de entrenamiento a pesar de no cumplir más que el 60 o 70% de la semana 1 a la 3 aún así de muchos cambios de fuerza tamaño muscular