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37 Years Old Power-Building Man: Fuerza Ancestral

by Danilo Sandoval
1 athletes joined

Program Description

ste programa de 12 semanas está diseñado para el hombre que busca dominar la intersección entre la Fuerza Máxima (Powerlifting) y la Estética Radical (Bodybuilding) en su madurez física. No es un plan para principiantes; es una hoja de ruta para atletas que entienden que la consistencia y la técnica inteligente son la clave para romper estancamientos. Enfoque de este Ciclo: Fuerza Real: Bloques de intensidad específicos para elevar tus RMAX en Sentadilla, Peso Muerto y, crucialmente, tu Press de Banca (integrando variantes pausadas y accesorios de bloqueo). Grosor de Piernas (Hipertrofia): Sustituimos ejercicios ineficientes por Single Leg Press y Variaciones de Prensa Bilateral enfocadas, diseñados para corregir asimetrías y aumentar el volumen del cuádriceps sin sobrecargar la espalda baja. Periodización Lineal Avanzada: Pasamos de un bloque de volumen controlado (Semanas 1-8) a un pico de fuerza pura (Semanas 9-12), utilizando RPE para autorregular tu esfuerzo diario. Objetivo: Transformar tu físico hacia una estética musculosa y densa, mientras construyes un total de Powerlifting del que te sientas orgulloso a los 37 años.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2026 02:50
  • Last Edited
    Mar 11, 2026 05:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
14.1%
Glutes
12.1%
Triceps
10.6%
Front Delts
9.7%
Chest
6.7%
Upper Back
6.6%
Abs
5.1%
Lats
4.6%
Biceps
4.3%
Middle Delts
4%
Lower Back
2%
Abductors
2%
Rear Delts
2%
Adductors
1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 4
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Plank (Weighted)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 4
RPE 6
RPE 8
RPE 9
RPE 10
2
Seated Military Press (Barbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 4
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Plank (Weighted)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@10
@10
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8.5
@8.5
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9