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Torta king

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Program Description

How you get a torta

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    180 minutes
  • Created
    Apr 10, 2025 06:03
  • Last Edited
    Apr 14, 2025 04:43
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Incline Bench Press (Barbell)
3
8 reps
-
6
Pec Deck (Machine)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
6 reps
3 reps
-
-
2
Lat Pulldown
1
1
8 reps
6 reps
-
-
3
Hamstring Curl
2
7 reps
-
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Seated Row (Cable)
2
7 reps
-
6
Shrug (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Shoulder Press (Machine)
3
3-6 reps
-
3
Single Arm Pushdown
2
6-8 reps
-
4
Preacher Curl (Dumbbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
JM Press
2
6-8 reps
-
7
Reverse Pec Deck
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
-
2
Chest Supported Row (Dumbbell)
2
7 reps
-
3
Hamstring Curl
2
7 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Lat Pulldown
1
1
8 reps
4 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
4 reps
-
-
2
Incline Chest Press (Machine)
1
1
8 reps
4 reps
-
-
3
Leg Extension
2
7 reps
-
4
Squat (Barbell)
1
1
8 reps
5 reps
-
-
5
Reverse Pec Deck
2
6-8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Hack Squat
3 Sets
5 Reps
-
2
Hip Adductor (Machine)
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
3-5 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
6
Pec Deck (Machine)
2 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
3 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Hamstring Curl
2 Sets
7 Reps
-
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
5
Seated Row (Cable)
2 Sets
7 Reps
-
6
Shrug (Barbell)
2 Sets
8 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
4-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
3-6 Reps
-
3
Single Arm Pushdown
2 Sets
6-8 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
-
6
JM Press
2 Sets
6-8 Reps
-
7
Reverse Pec Deck
2 Sets
6-8 Reps
-
Day 4
1
Stiff Leg Deadlift
2 Sets
4-6 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
7 Reps
-
3
Hamstring Curl
2 Sets
7 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
-
6
Lat Pulldown
1 Set
1 Set
8 Reps
4 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
6 Reps
4 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
4 Reps
-
-
3
Leg Extension
2 Sets
7 Reps
-
4
Squat (Barbell)
1 Set
1 Set
8 Reps
5 Reps
-
-
5
Reverse Pec Deck
2 Sets
6-8 Reps
-