logo
BoostcampPNG

Ciclo fuerza

by Gabriel E.
3 athletes joined

Program Description

Progresión durante 12 semanas en mini ciclos de 4 semanas.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2025 12:47
  • Last Edited
    Feb 03, 2025 04:31
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
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
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
3
Deadlift (Barbell)
2 Sets
5 Reps
75%
4
Hip Abductor (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Military Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
2 Sets
8 Reps
@8
3
Push Up (Knees)
3 Sets
AMRAP
@10
4
Pull-Up (Band)
2 Sets
AMRAP
@10
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
8 Reps
70%
2
Snatch Deadlift
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Back Extension
2 Sets
15 Reps
@8
4
Dead Hang
3 Sets
0.5-1.5 mins
@8
5
Lu Raise
3 Sets
12 Reps
@8
6
Wall Sit
2 Sets
1-3 mins
@9