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Arturo Ávila

by Alexander T.
4 athletes joined

Program Description

En este segundo mes vamos a aumentar de manera ligera la cantidad de trabajo, intentando sacar el mayor provecho posible a cada serie Así mismo, algunos ejercicios puede que ya los conozcas y otros puede que no. La musculatura prioritaria que vamos a trabajar dentro de este mes queda de la siguiente manera y con la siguiente estructura. Prioridad primaria Bíceps Tricep Espalda Pectoral Secundaria Glúteo Cuádriceps Isquiosurales Deltoides anterior Deltoides posterior Deltoides lateral Terciarias Pantorrilla Aductores Trapecio

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2024 05:04
  • Last Edited
    Jun 18, 2025 12:39

Summary

Elevate your strength and sculpt your physique with the Arturo Ávila program, a comprehensive 4-week training plan designed for serious lifters. Committing to six days a week, you'll tackle a variety of exercises targeting arms, chest, shoulders, and legs, utilizing both dumbbells and machines for maximum effectiveness. Each session emphasizes progressive overload with specific rep ranges and RPE targets, ensuring you push your limits while allowing ample recovery. Get ready to transform your body and build muscle with focused intensity and determination!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 8-9.5
3
Dip (Assisted)
3
6-10 reps
RPE 6.5-8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Squat (Smith Machine)
2
6-10 reps
RPE 6.5-8
6
Leg Extension
4
10-15 reps
RPE 7.5-9
7
Shoulder Press (Machine)
2
10-15 reps
RPE 7.5-9
8
Seated Front Raise
2
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 6.5-8
2
Pull-Up (Assisted)
3
6-10 reps
RPE 6.5-8
3
Face Pull
3
10-15 reps
RPE 7.5-9
4
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
6
JM Press
2
10-15 reps
RPE 7.5-9.5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
6-10 reps
RPE 6.5-8
2
Bayesian Curl
3
10-15 reps
RPE 7.5-9
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
4
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
6
Cable Crossover
2
10-15 reps
RPE 7.5-9
7
Leg Extension
2
15-20 reps
RPE 8-9.5
8
Shoulder Press (Machine)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
2
6-10 reps
RPE 7-8
2
Seated Row (Machine)
3
10-15 reps
RPE 7.5-9
3
Standing Pullover (Cable)
3
15-20 reps
RPE 8-9.5
4
Katana Extension
3
10-15 reps
RPE 7.5-9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8-9.5
6
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7.5-9
2
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8-9.5
3
Cable Crossover
3
15-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Glute Kickback
2
10-15 reps
RPE 7.5-9
6
Upright Row (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Hip Adductor (Machine)
4
10-15 reps
RPE 7.5-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
10-15 reps
RPE 7.5-9
2
Tricep Extension (Cable)
3
15-20 reps
RPE 8-9.5
3
Pull-Up (Assisted)
2
6-10 reps
RPE 7.5-9
4
Deadlift (Dumbbell)
2
10-15 reps
RPE 7.5-9
5
Lying Leg Curl
2
10-15 reps
RPE 7.5-9
6
Shrug (Dumbbell)
4
15-20 reps
RPE 8-9.5
7
Copenhagen Plank
4
6-10 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@6.5-8
2
Bayesian Curl
3 Sets
10-15 Reps
@8-9.5
3
Dip (Assisted)
3 Sets
6-10 Reps
@6.5-8
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Squat (Smith Machine)
2 Sets
6-10 Reps
@6.5-8
6
Leg Extension
4 Sets
10-15 Reps
@7.5-9
7
Shoulder Press (Machine)
2 Sets
10-15 Reps
@7.5-9
8
Seated Front Raise
2 Sets
10-15 Reps
@7.5-9
Day 3
1
Dip (Assisted)
2 Sets
6-10 Reps
@6.5-8
2
Bayesian Curl
3 Sets
10-15 Reps
@7.5-9
3
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7.5-9
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
6
Cable Crossover
2 Sets
10-15 Reps
@7.5-9
7
Leg Extension
2 Sets
15-20 Reps
@8-9.5
8
Shoulder Press (Machine)
4 Sets
10-15 Reps
@7.5-9
Day 4
1
Deadlift (Dumbbell)
2 Sets
6-10 Reps
@7-8
2
Seated Row (Machine)
3 Sets
10-15 Reps
@7.5-9
3
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8-9.5
4
Katana Extension
3 Sets
10-15 Reps
@7.5-9
5
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
@8-9.5
6
Lying Leg Curl
2 Sets
10-15 Reps
@7.5-9
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7.5-9
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5-9
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
2
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8-9.5
3
Cable Crossover
3 Sets
15-20 Reps
@8-9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Glute Kickback
2 Sets
10-15 Reps
@7.5-9
6
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@8-9.5
7
Hip Adductor (Machine)
4 Sets
10-15 Reps
@7.5-9
Day 6
1
Standing Calf Raise
5 Sets
10-15 Reps
@7.5-9
2
Tricep Extension (Cable)
3 Sets
15-20 Reps
@8-9.5
3
Pull-Up (Assisted)
2 Sets
6-10 Reps
@7.5-9
4
Deadlift (Dumbbell)
2 Sets
10-15 Reps
@7.5-9
5
Lying Leg Curl
2 Sets
10-15 Reps
@7.5-9
6
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8-9.5
7
Copenhagen Plank
4 Sets
6-10 Reps
@7-8
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@6.5-8
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
@6.5-8
3
Face Pull
3 Sets
10-15 Reps
@7.5-9
4
Seated Row (Machine)
3 Sets
10-15 Reps
@7.5-9
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
6
JM Press
2 Sets
10-15 Reps
@7.5-9.5
7
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7.5-9