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BoostcampPNG

Mass Builder Elite

by Víctor M.
3 athletes joined

Program Description

Unleash your inner titan with this focused 4-day split, targeting each muscle group twice a week for optimal gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2024 12:23
  • Last Edited
    Dec 01, 2024 03:01
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Week 1
1 / 12 Weeks
Day 1
1
Chest / Incline Press In Multipower Or With Dumbbells.
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
3
Chest / Flat Dumbbell Press.
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
4
Triceps / Press FrancéS
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
8
Shoulder / Face Pull
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
70%
80%
90%
Day 2
1
Back / Dominadas O JalóN Al Pecho
2 Sets
1 Set
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2 Sets
1 Set
8 Reps
8 Reps
90%
95%
4
Biceps / Curl Martillo
3 Sets
8 Reps
90%
5
Back / Remo Con Barra
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
6
Biceps / Curl Predicador
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
85%
90%
7
Back / Pullover En Polea
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
Day 3
1
Peso Muerto Tradicional
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
2
Jaca
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1 Set
1 Set
8 Reps
8 Reps
80%
90%
4
Curl Femoral
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
5
Prensa
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
Day 4
1
Chest / Press Plano En MáQuina
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
5
Shoulder / Press Militar
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%