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BoostcampPNG

PWRBLD 4X

by manuel
48 athletes joined

Program Description

Programa de entrenamiento diseñado específicamente para estimular el desarrollo muscular e incrementar la fuerza. Se debe tener en cuenta la sobrecarga progresiva, el apropiado calentamiento, la pre-fatiga, el descanso entre series y su respectiva intensidad, las horas de sueño, la alimentación, ejercicios cardiovasculares de alta/media/baja intensidad y los de estiramiento.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 04:19
  • Last Edited
    Oct 28, 2024 03:25
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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
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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
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6A
Decline Crunch (Weighted)
2 Sets
12-15 Reps
-
6B
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6A
Decline Crunch (Weighted)
2 Sets
12-15 Reps
-
6B
Hanging Leg Raise
2 Sets
12-15 Reps
-