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BoostcampPNG

FUERZA DE VOLUNTAD

by Gabriel E.
25 athletes joined
4.5
(2 ratings)

Program Description

Ganancias Smaevianas

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 28, 2024 11:38
  • Last Edited
    Nov 08, 2024 07:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Dip (Weighted)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
11 reps
11 reps
RPE 9
RPE 10
5
French Press
1
1
11 reps
11 reps
RPE 9
RPE 10
6
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
11 reps
11 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
6
French Press
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
78.5%
2
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
81%
2
Dip (Weighted)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
11 reps
11 reps
RPE 9
RPE 10
6
French Press
1
1
11 reps
11 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
11 reps
11 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
83%
2
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
French Press
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
82.5%
2
Dip (Weighted)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
French Press
1
1
11 reps
11 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
11 reps
11 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
11 reps
11 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
French Press
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
77.5%
2
Squat (Paused)
2
5 reps
80%
3
Squat (Barbell)
1
20 reps
57.5%
4
Lunge (Dumbbell)
2
20 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
80%
2
Squat (Paused)
2
4 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Lunge (Dumbbell)
2
22 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
82.5%
2
Squat (Paused)
2
3 reps
85%
3
Squat (Barbell)
1
20 reps
62.5%
4
Lunge (Dumbbell)
2
24 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
78.5%
2
Squat (Paused)
2
5 reps
80%
3
Squat (Barbell)
1
20 reps
57.5%
4
Lunge (Dumbbell)
2
20 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
81%
2
Squat (Paused)
2
4 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Lunge (Dumbbell)
2
22 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
83.5%
2
Squat (Paused)
2
3 reps
85%
3
Squat (Barbell)
1
20 reps
62.5%
4
Lunge (Dumbbell)
2
24 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Squat (Paused)
2
5 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Lunge (Dumbbell)
2
20 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
82.5%
2
Squat (Paused)
2
4 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Lunge (Dumbbell)
2
22 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
2
3 reps
85%
3
Squat (Barbell)
1
20 reps
62.5%
4
Lunge (Dumbbell)
2
24 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
15 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
14 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
9 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
11 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
13 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
15 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
14 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
9 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
11 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
13 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
15 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
14 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
9 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
11 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
13 reps
RPE 8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Seated Dumbbell Curl
2
12 reps
RPE 9
8
Hammer Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
77.5%
2
Suitcase Deadlift
2
12 reps
RPE 8
3
Deadlift (Deficit)
2
6 reps
77.5%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Suitcase Deadlift
2
10 reps
RPE 8
3
Deadlift (Deficit)
2
5 reps
80%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Suitcase Deadlift
2
8 reps
RPE 8
3
Deadlift (Deficit)
2
5 reps
82.5%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
78.5%
2
Suitcase Deadlift
2
12 reps
RPE 8
3
Deadlift (Deficit)
2
6 reps
77.5%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
81%
2
Suitcase Deadlift
2
10 reps
RPE 8
3
Deadlift (Deficit)
2
5 reps
80%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83.5%
2
Suitcase Deadlift
2
8 reps
RPE 8
3
Deadlift (Deficit)
2
5 reps
82.5%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
80%
2
Suitcase Deadlift
2
12 reps
RPE 8
3
Deadlift (Deficit)
2
6 reps
80%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
82.5%
2
Suitcase Deadlift
2
10 reps
RPE 8
3
Deadlift (Deficit)
2
5 reps
82.5%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Suitcase Deadlift
2
8 reps
RPE 8
3
Deadlift (Deficit)
2
4 reps
85%
4A
Chin-Up (Weighted)
1
15 reps
RPE 10
4B
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
3 mins
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
77.5%
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Deficit Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
77.5%
2
Squat (Paused)
2 Sets
5 Reps
80%
3
Squat (Barbell)
1 Set
20 Reps
57.5%
4
Lunge (Dumbbell)
2 Sets
20 Reps
@8
5
Standing Calf Raise
5 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
3 Sets
15 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
10 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
7
Seated Dumbbell Curl
2 Sets
12 Reps
@9
8
Hammer Curl
2 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
7 Reps
77.5%
2
Suitcase Deadlift
2 Sets
12 Reps
@8
3
Deadlift (Deficit)
2 Sets
6 Reps
77.5%
4A
Chin-Up (Weighted)
1 Set
15 Reps
@10
4B
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
3 mins
@8
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
Gabriel E.Age 21, Man
5 months ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Trust guys
Sigmabolassylvanus S.Age 21, Man
6 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Ole ole lo caracole