Program Description
Para q el mixi consiga los huesos duros
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedFeb 04, 2024 11:33
- Last EditedMay 07, 2024 10:21
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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)
2
8-12 reps
RPE 7
2
Lat Pulldown
2
8-12 reps
RPE 7
3
Leg Press
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Skull Crusher
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension
2
8-12 reps
RPE 8
5
Skull Crusher
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Chest Fly (Machine)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Skull Crusher
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Skull Crusher
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
5
Face Pull
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Lateral Raise (Cable)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
5
Face Pull
2
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@7
2
Lat Pulldown2 Sets
8-12 Reps
@7
3
Leg Press2 Sets
8-12 Reps
@7
4
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@7
5
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@7
Day 2
1
Chest Supported Row (Machine)2 Sets
8-12 Reps
@7
2
Chest Fly (Machine)2 Sets
8-12 Reps
@7
3
Romanian Deadlift (Dumbbell)2 Sets
8-12 Reps
@7
4
Leg Extension2 Sets
8-12 Reps
@7
5
Skull Crusher2 Sets
8-12 Reps
@7
Day 3
1
Leg Press2 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@7
3
Lat Pulldown2 Sets
8-12 Reps
@7
4
Lateral Raise (Cable)2 Sets
8-12 Reps
@7
5
Face Pull2 Sets
8-12 Reps
@7