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Marcos Ledesma

by Alexander T.
2 athletes joined

Program Description

El objetivo del programa durante este primer mes es introducirte a mi forma de trabajo, asi como a las distintas herramientas que utilicemos (como esta app). Tu programa esta destinado a generar adaptaciones para las demandas de tu dia a dia según las especificaciones que me comentaste en nuestra reunión. Consta de 3 días de ejercicio de fuerza de cuerpo completo, donde el enfasis lo vamos a tener en la zona abdominal, asi como a ejercicios que contribuyan a mejorar tu fuerza y resistencia durante la marcha. El tiempo de duración sera variable, pero dentro del disponible, que comentamos fue de 1 a 2 horas.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 26, 2024 08:51
  • Last Edited
    Feb 03, 2025 04:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Plank with Shoulder Taps
3
15-20 reps
RPE 7-8
2
Squat (Barbell)
3
6-10 reps
RPE 6-7
3
Abs Crunch (Bodyweight)
2
10-15 reps
RPE 7.5-9
4
Mountain Climber
2
15-20 reps
RPE 7.5-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
3
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
15-20 reps
RPE 7-8
2
Squat (Barbell)
3
6-10 reps
RPE 6-7
3
Abs Crunch (Bodyweight)
2
10-15 reps
RPE 7.5-9
4
Mountain Climber
2
15-20 reps
RPE 7.5-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
3
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
15-20 reps
RPE 7-8
2
Squat (Barbell)
2
6-10 reps
RPE 6-7
3
Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7.5-9
4
Mountain Climber
2
15-20 reps
RPE 7.5-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
3
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
15-20 reps
RPE 7-8
2
Squat (Barbell)
2
6-10 reps
RPE 6-7
3
Abs Crunch (Bodyweight)
3
10-15 reps
RPE 7.5-9
4
Mountain Climber
2
15-20 reps
RPE 7.5-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
3
10-15 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
3
10-15 reps
RPE 7-9
4
Lunge (Dumbbell)
3
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
3
10-15 reps
RPE 7-9
4
Lunge (Dumbbell)
3
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
3
10-15 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
3
10-15 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 6-7
5
Lying Leg Curl
3
10-15 reps
RPE 7-9
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-9
7A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
7B
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 6-7
5
Lying Leg Curl
3
10-15 reps
RPE 7-9
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-9
7A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
7B
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 6-7
5
Lying Leg Curl
3
10-15 reps
RPE 7-9
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-9
7A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
7B
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 6-7
5
Lying Leg Curl
3
10-15 reps
RPE 7-9
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 7-9
7A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
7B
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Front Raise
2
10-15 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
3
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
0.4-1.3 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Front Raise
2
10-15 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
3
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
0.4-1.3 mins
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Plank with Shoulder Taps
3 Sets
15-20 Reps
@7-8
2
Squat (Barbell)
3 Sets
6-10 Reps
@6-7
3
Abs Crunch (Bodyweight)
2 Sets
10-15 Reps
@7.5-9
4
Mountain Climber
2 Sets
15-20 Reps
@7.5-9
5
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@6-7
6
Lat Pulldown
3 Sets
10-15 Reps
@7-9
7
Leg Extension
3 Sets
10-15 Reps
@7-8.5
Day 2
1
Pallof Press
3 Sets
10-15 Reps
@7-8.5
2
Deadlift (Dumbbell)
3 Sets
6-10 Reps
@6-7.5
3
Lying Leg Raise
3 Sets
10-15 Reps
@7-9
4
Lunge (Dumbbell)
3 Sets
6-10 Reps
@6-7.5
5
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
@7-9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
8
Leg Extension
3 Sets
10-15 Reps
@7-9
Day 3
1
Plank
4 Sets
0.3-1 mins
@7.5-9
2
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@6-7.5
3
Deadlift (Dumbbell)
2 Sets
6-10 Reps
@6-7
4
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@6-7
5
Lying Leg Curl
3 Sets
10-15 Reps
@7-9
6
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-9
7A
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@7-9
7B
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7-9
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7-9