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El Santo

by Diego S.
3 athletes joined

Program Description

Introducing "LuchaFit: Unleash the Masked Warrior Within" – a workout program inspired by the legendary El Santo Enmascarado. Channel your inner luchador with high-intensity exercises infused with the strength, agility, and resilience of Mexican wrestling. Transform your body and spirit as you embark on a fitness journey that blends the excitement of lucha libre with effective training techniques. Get ready to sweat, grapple, and conquer your fitness goals while embracing the iconic spirit of El Santo!

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2024 11:36
  • Last Edited
    May 08, 2024 02:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
15 reps
2A
Overhead Tricep Extension (Cable)
2
15 reps
2B
Incline Curl (Dumbbell)
2
15 reps
3
Preacher Curl (Dumbbell)
2
15 reps
4
Step-Up (Weighted)
2
12 reps
5A
Single Leg Deadlift
3
12 reps
5B
Reverse Lunge (Dumbbell)
3
12 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
15 reps
2A
Overhead Tricep Extension (Cable)
2
15 reps
2B
Incline Curl (Dumbbell)
2
15 reps
3
Preacher Curl (Dumbbell)
2
15 reps
4
Step-Up (Weighted)
2
12 reps
5A
Single Leg Deadlift
3
12 reps
5B
Reverse Lunge (Dumbbell)
3
12 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
8 reps
2A
Overhead Tricep Extension (Cable)
2
8 reps
2B
Incline Curl (Dumbbell)
2
8 reps
3
Preacher Curl (Dumbbell)
2
8 reps
4A
Goblet Squat
3
5 reps
4B
Romanian Deadlift (Barbell)
3
5 reps
5
Reverse Lunge (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
8 reps
2A
Overhead Tricep Extension (Cable)
2
8 reps
2B
Incline Curl (Dumbbell)
2
8 reps
3
Preacher Curl (Dumbbell)
2
8 reps
4A
Goblet Squat
3
5 reps
4B
Romanian Deadlift (Barbell)
3
5 reps
5
Reverse Lunge (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
5 mins
2
Hollow Hold
1
5 mins
3
Hanging Leg Raise
1
5 mins
4
Back Extension
1
5 mins
5
Jump Rope
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Bent Over Row (Dumbbell)
4
12 reps
3A
Chest Fly (Machine)
4
12 reps
3B
Lat Pulldown
4
12 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Bent Over Row (Dumbbell)
4
12 reps
3A
Chest Fly (Machine)
4
12 reps
3B
Lat Pulldown
4
12 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 mins
2
Landmine Oblique Twist
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 mins
2
Landmine Oblique Twist
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
2
Powell Raise
3
10 reps
3
One Arm Lateral Raise (Cable)
2
10 reps
4
Push Up
2
AMRAP
5
Jump Rope
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
15 reps
2A
Overhead Tricep Extension (Cable)
2
15 reps
2B
Incline Curl (Dumbbell)
2
15 reps
3
Preacher Curl (Dumbbell)
2
15 reps
4
Step-Up (Weighted)
2
12 reps
5A
Single Leg Deadlift
3
12 reps
5B
Reverse Lunge (Dumbbell)
3
12 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
15 reps
2A
Overhead Tricep Extension (Cable)
2
15 reps
2B
Incline Curl (Dumbbell)
2
15 reps
3
Preacher Curl (Dumbbell)
2
15 reps
4
Step-Up (Weighted)
2
12 reps
5A
Single Leg Deadlift
3
12 reps
5B
Reverse Lunge (Dumbbell)
3
12 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
2A
Incline Bench Press (Dumbbell)
4
5 reps
2B
Barbell Row
4
5 reps
3A
Ring Dip
4
5 reps
3B
Pull-Up (Weighted)
4
5 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
2A
Incline Bench Press (Dumbbell)
4
5 reps
2B
Barbell Row
4
5 reps
3A
Ring Dip
4
5 reps
3B
Pull-Up (Weighted)
4
5 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
12 reps
2A
Overhead Tricep Extension (Cable)
2
12 reps
2B
Incline Curl (Dumbbell)
2
12 reps
3
Preacher Curl (Dumbbell)
2
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
5
Single Leg Deadlift
3
8 reps
6A
Cossack Squat
3
12 reps
6B
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
5 mins
2
Hollow Hold
1
5 mins
3
Hanging Leg Raise
1
5 mins
4
Back Extension
1
5 mins
5
Jump Rope
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Bent Over Row (Dumbbell)
4
12 reps
3A
Chest Fly (Machine)
4
12 reps
3B
Lat Pulldown
4
12 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
2A
Incline Bench Press (Dumbbell)
4
12 reps
2B
Bent Over Row (Dumbbell)
4
12 reps
3A
Chest Fly (Machine)
4
12 reps
3B
Lat Pulldown
4
12 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
2A
Incline Bench Press (Dumbbell)
4
8 reps
2B
Pendlay Row
4
8 reps
3A
Ring Dip
4
8 reps
3B
Pull-Up (Bodyweight)
4
8 reps
4A
Pull-Up (Assisted)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
2
Powell Raise
3
10 reps
3
One Arm Lateral Raise (Cable)
2
10 reps
4
Push Up
2
AMRAP
5
Jump Rope
1
10 mins
Week 1
1 / 8 Weeks
Day 3
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps