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Nano3dias

by Javier F.
1 athletes joined

Program Description

Hiper

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 06:44
  • Last Edited
    Aug 07, 2024 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Leg Press (45 Degrees)
2 Sets
6 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
8
Lateral Raise (Cable)
3 Sets
20 Reps
-
Day 3
1
Squat (Paused)
3 Sets
8 Reps
-
2
Stiff Leg Deadlift
3 Sets
6 Reps
-
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3B
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4A
Lat Pulldown
3 Sets
10 Reps
-
4B
Skull Crusher
3 Sets
10 Reps
-
5A
Push Up
3 Sets
10 Reps
-
5B
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 2
1A
Hip Thrust (Barbell)
3 Sets
10 Reps
-
1B
Leg Extension
3 Sets
15 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Chin-Up (Weighted)
3 Sets
10 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
-
4B
Incline Curl (Dumbbell)
3 Sets
-
5A
Single Arm Tricep Extension (Cable)
3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
-