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Powerbuilding progresión lineal 4 días

by Pablo Orias
8 athletes joined

Program Description

Ganar la maxima fuerza posible en novatos-intermedios, sin descuidar la estética para conquistar viejas

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 07, 2025 10:44
  • Last Edited
    Mar 10, 2025 04:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
85%
2
Long Pause Bench Press
3
4-5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
2
Long Pause Bench Press
2
4-5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
4 reps
80%
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
3 reps
85%
2
Squat (Paused)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2 reps
90%
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1 reps
100%
2
Squat (Paused)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
90%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
5
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Bench Press (Wide Grip)
4
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
4
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Military Press (Barbell)
3 Sets
6 Reps
75%
3
Good Morning
2 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@9
5
Seated Row (Cable)
2 Sets
8 Reps
@8
6
Dumbbell Row
2 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
8
Reverse Pec Deck
3 Sets
20 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
4 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
4
Hip Thrust (Machine)
3 Sets
10 Reps
@8.5
5
Squat (Paused)
3 Sets
5 Reps
@8.5
6
Calf Raise (Leg Press)
3 Sets
20 Reps
@9.5
Day 2
1
Bench Press (Wide Grip)
5 Sets
4 Reps
80%
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9.5
Day 4
1
Squat (Low Bar)
4 Sets
6 Reps
70%
2
Bench Press (Wide Grip)
5 Sets
6 Reps
70%
3
Halting Deadlift
3 Sets
6 Reps
70%
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
15 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Neck Flexion
2 Sets
-
8
Neck Extension
2 Sets
-