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BoostcampPNG

Eunice Ávila

by Alexander T.
3 athletes joined

Program Description

Llegamos al segundo mes de tu programa, el cual nos permitirá exprimir aún mas el trabajo realizado durante el primer mes. Ahora nos concentraremos en perfeccionar lo mas posible la tecnica de los ejercicios y que el esfuerzo sea el suficiente de manera real Objetivos primordiales Cuadriceps Glúteos Espalda Isquios Aductores Objetivos secundarios Pantorrilla Hombro Abdomen Bíceps Objetivos terciarios Todos los demás (pectoral, tríceps)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 23, 2024 03:58
  • Last Edited
    Oct 28, 2024 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 7-8.5
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
4
Hip Extension
2
10-15 reps
RPE 7.5-8.5
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9.5
6
Seated Calf Raise
3
15-20 reps
RPE 8-9.5
7
Jog
1
15-20 mins
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 7-8.5
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
4
Hip Extension
2
10-15 reps
RPE 7.5-8.5
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9.5
6
Seated Calf Raise
3
15-20 reps
RPE 8-9.5
7
Jog
1
15-20 mins
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 7-8.5
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
4
Hip Extension
2
10-15 reps
RPE 7.5-8.5
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9.5
6
Seated Calf Raise
3
15-20 reps
RPE 8-9.5
7
Jog
1
15-20 mins
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 7-8.5
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
4
Hip Extension
2
10-15 reps
RPE 7.5-8.5
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9.5
6
Seated Calf Raise
3
15-20 reps
RPE 8-9.5
7
Jog
1
15-20 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7-8
2
Seated Row (Cable)
3
10-15 reps
RPE 8-9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 7-8
4
Hammer Curl
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 7.5-9
6
Cable Crunch
3
10-12 reps
RPE 7.5-8
7
Lying Leg Raise
2
10-18 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7-8
2
Seated Row (Cable)
3
10-15 reps
RPE 8-9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 7-8
4
Hammer Curl
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 7.5-9
6
Cable Crunch
3
10-12 reps
RPE 7.5-8
7
Lying Leg Raise
2
10-18 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7-8
2
Seated Row (Cable)
3
10-15 reps
RPE 8-9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 7-8
4
Hammer Curl
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 7.5-9
6
Cable Crunch
3
10-12 reps
RPE 7.5-8
7
Lying Leg Raise
2
10-18 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7-8
2
Seated Row (Cable)
3
10-15 reps
RPE 8-9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 7-8
4
Hammer Curl
3
10-15 reps
RPE 8-9
5
Face Pull
3
10-15 reps
RPE 7.5-9
6
Cable Crunch
3
10-12 reps
RPE 7.5-8
7
Lying Leg Raise
2
10-18 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Glute Kickback (Cable)
3
10-15 reps
RPE 7.5-9
3
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 7-8
4
Lying Leg Curl
3
6-10 reps
RPE 7-8
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
6
Leg Curl
2
10-15 reps
RPE 7.5-9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Glute Kickback (Cable)
3
10-15 reps
RPE 7.5-9
3
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 7-8
4
Lying Leg Curl
3
6-10 reps
RPE 7-8
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
6
Leg Curl
2
10-15 reps
RPE 7.5-9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Glute Kickback (Cable)
3
10-15 reps
RPE 7.5-9
3
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 7-8
4
Lying Leg Curl
3
6-10 reps
RPE 7-8
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
6
Leg Curl
2
10-15 reps
RPE 7.5-9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Glute Kickback (Cable)
3
10-15 reps
RPE 7.5-9
3
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 7-8
4
Lying Leg Curl
3
6-10 reps
RPE 7-8
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
6
Leg Curl
2
10-15 reps
RPE 7.5-9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7.5-9.5
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
5
Bayesian Curl
3
10-15 reps
RPE 7.5-9
6A
Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
6B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 7.5-9
7
Cable Crunch
3
10-12 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7.5-9.5
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
5
Bayesian Curl
3
10-15 reps
RPE 7.5-9
6A
Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
6B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 7.5-9
7
Cable Crunch
3
10-12 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7.5-9.5
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
5
Bayesian Curl
3
10-15 reps
RPE 7.5-9
6A
Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
6B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 7.5-9
7
Cable Crunch
3
10-12 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7.5-9.5
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
5
Bayesian Curl
3
10-15 reps
RPE 7.5-9
6A
Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
6B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 7.5-9
7
Cable Crunch
3
10-12 reps
RPE 8-9
8
Jog
1
15-20 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7.5-9
2
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7.5-9
4
Standing Calf Raise
4
10-15 reps
RPE 7.5-9
5
Leg Extension
2
15-20 reps
RPE 8-9.5
6
Standing Hip Abduction
2
10-15 reps
RPE 7.5-9
7A
Upright Row (Cable)
3
10-15 reps
RPE 7.5-9
7B
Leg Curl
2
15-20 reps
RPE 7.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7.5-9
2
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7.5-9
4
Standing Calf Raise
4
10-15 reps
RPE 7.5-9
5
Leg Extension
2
15-20 reps
RPE 8-9.5
6
Standing Hip Abduction
2
10-15 reps
RPE 7.5-9
7A
Upright Row (Cable)
3
10-15 reps
RPE 7.5-9
7B
Leg Curl
2
15-20 reps
RPE 7.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7.5-9
2
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7.5-9
4
Standing Calf Raise
4
10-15 reps
RPE 7.5-9
5
Leg Extension
2
15-20 reps
RPE 8-9.5
6
Standing Hip Abduction
2
10-15 reps
RPE 7.5-9
7A
Upright Row (Cable)
3
10-15 reps
RPE 7.5-9
7B
Leg Curl
2
15-20 reps
RPE 7.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7.5-9
2
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7.5-9
4
Standing Calf Raise
4
10-15 reps
RPE 7.5-9
5
Leg Extension
2
15-20 reps
RPE 8-9.5
6
Standing Hip Abduction
2
10-15 reps
RPE 7.5-9
7A
Upright Row (Cable)
3
10-15 reps
RPE 7.5-9
7B
Leg Curl
2
15-20 reps
RPE 7.5-9.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@7-8.5
2
Leg Extension
3 Sets
10-15 Reps
@8-9
3
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8-9
4
Hip Extension
2 Sets
10-15 Reps
@7.5-8.5
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8-9.5
6
Seated Calf Raise
3 Sets
15-20 Reps
@8-9.5
7
Jog
1 Set
15-20 mins
@6-8
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
@7-8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8-9
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@7-8
4
Hammer Curl
3 Sets
10-15 Reps
@8-9
5
Face Pull
3 Sets
10-15 Reps
@7.5-9
6
Cable Crunch
3 Sets
10-12 Reps
@7.5-8
7
Lying Leg Raise
2 Sets
10-18 Reps
@8-9
8
Jog
1 Set
15-20 mins
@6-8
Day 3
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@7-8
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
@7.5-9
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
6-10 Reps
@7-8
4
Lying Leg Curl
3 Sets
6-10 Reps
@7-8
5
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
6
Leg Curl
2 Sets
10-15 Reps
@7.5-9
7
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8-9
Day 4
1
Lat Pulldown
3 Sets
6-10 Reps
@7.5-8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
@7.5-9.5
4
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8-9.5
5
Bayesian Curl
3 Sets
10-15 Reps
@7.5-9
6A
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7.5-9
6B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@7.5-9
7
Cable Crunch
3 Sets
10-12 Reps
@8-9
8
Jog
1 Set
15-20 mins
@6-8
Day 5
1
Squat (Smith Machine)
2 Sets
10-15 Reps
@7.5-9
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
4
Standing Calf Raise
4 Sets
10-15 Reps
@7.5-9
5
Leg Extension
2 Sets
15-20 Reps
@8-9.5
6
Standing Hip Abduction
2 Sets
10-15 Reps
@7.5-9
7A
Upright Row (Cable)
3 Sets
10-15 Reps
@7.5-9
7B
Leg Curl
2 Sets
15-20 Reps
@7.5-9.5