logo
BoostcampPNG

Ale Arenas -

by

Program Description

Basi 5 days program targeting all muscle groups

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 10, 2024 09:21
  • Last Edited
    Sep 11, 2024 10:48
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8
3
Decline Bench Press (Barbell)
5
8-12 reps
RPE 8
4
Bicycle Crunch
3
60 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Decline Bench Press (Barbell)
5
8-12 reps
RPE 8
4
Wall Press Dead Bug
3
50 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy 1-Arm Crossovers
5
5-12 reps
RPE 8
2
Low To High Cable Flyes
5
8-12 reps
RPE 8
3
Weighted Chest Dip
5
8-12 reps
RPE 8
4
Mountain Climber
3
50 reps
-
5
Plank Hip Dips
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8
3
Lounges
5
8-12 reps
RPE 8
4
Standing Calf Raise
5
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8-12 reps
RPE 8
2
Leg Extension
5
8-12 reps
RPE 8
3
Lying Leg Curl
5
8-12 reps
RPE 8
4
One Leg Dumbell Calf Raise
5
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-12 reps
RPE 8
2
Hip Thrust (Dumbbell)
5
8-12 reps
RPE 8
3
Nordic Hamstrings
5
8-12 reps
RPE 8
4
Seated Calf Raise
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
One Arm Lateral Raise (Cable)
5
8-12 reps
RPE 8
3
Y Raise (Dumbbell)
5
8-12 reps
RPE 8
4
Battle Ropes
3
1 mins
RPE 8
5
Hanging Leg Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Face Pull
5
8-12 reps
RPE 8
4
Battle Ropes
3
1 mins
RPE 8
5
Russian Twist
3
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
2
Behind The Back Cable Lateral Raise
5
8-12 reps
RPE 8
3
"W" Raises
5
8-12 reps
RPE 8
4
Hollow Hold
3
1 mins
RPE 8
5
Cable Crunch
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
5
8-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
4
Concentration Curl
4
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Dumbbell Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
8-12 reps
RPE 8
2
Triceps Machine Dip
5
8-12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Barbell Drag Curl
4
8-12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
8-12 reps
RPE 8
2
Lat Pulldown
5
8-12 reps
RPE 8
3
Seated Row (Cable)
5
8-12 reps
RPE 8
4
Shrug (Barbell)
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
2
2
6 reps
2 reps
5 reps
3 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8
3
Single Arm Iso Row
5
8-12 reps
RPE 8
4
Cable Trap Shrug
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
5
8-12 reps
RPE 8
2
Straight Arm Pulldown
5
8-12 reps
RPE 8
3
Meadow Row
5
8-12 reps
RPE 8
4
Barbell Behind-The-Back Shrug
5
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8
3
Decline Bench Press (Barbell)
5 Sets
8-12 Reps
@8
4
Bicycle Crunch
3 Sets
60 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5-12 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
8-12 Reps
@8
3
Lounges
5 Sets
8-12 Reps
@8
4
Standing Calf Raise
5 Sets
30 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
8-12 Reps
@8
2
One Arm Lateral Raise (Cable)
5 Sets
8-12 Reps
@8
3
Y Raise (Dumbbell)
5 Sets
8-12 Reps
@8
4
Battle Ropes
3 Sets
1 mins
@8
5
Hanging Leg Raise
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Close Grip)
5 Sets
8-12 Reps
@8
2
Single Arm Overhead Tricep Extension
5 Sets
8-12 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8
4
Concentration Curl
4 Sets
8-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Seated Row (Machine)
5 Sets
8-12 Reps
@8
2
Lat Pulldown
5 Sets
8-12 Reps
@8
3
Seated Row (Cable)
5 Sets
8-12 Reps
@8
4
Shrug (Barbell)
5 Sets
8-12 Reps
@8