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Programmation Emilio 3 mois

by Cedrian
1 athletes joined

Program Description

Emilio

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2024 05:28
  • Last Edited
    Jun 04, 2024 02:49
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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
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Kettlebell Swing
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
4
12-15 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
4
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
4
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
4
8-12 reps
-
1B
Dip (Weighted)
4
12-15 reps
-
2
Push Up
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-15 reps
-
4
Leg Curl
4
12-15 reps
-
5
Rear Delt Row
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Leg Curl
4
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Kettlebell Swing
1 Set
AMRAP
-
Day 3
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
12-15 Reps
-
2
Push Up
3 Sets
15-20 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
Day 5
1A
Leg Extension
3 Sets
12-15 Reps
-
1B
Leg Curl
3 Sets
12-15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-