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BoostcampPNG

Plan de adaptación progresiva fase 1

by Ken Ch

Program Description

Adaptación a rutina Heavy Duty

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 23, 2026 09:58
  • Last Edited
    Jan 24, 2026 12:24
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.2%
Triceps
13%
Biceps
9.8%
Quadriceps
8.7%
Glutes
8.7%
Front Delts
7.6%
Chest
6.5%
Upper Back
6.5%
Lats
6.5%
Lower Back
4.3%
Abs
4.3%
Forearms
3.3%
Middle Delts
2.2%
Calves
2.2%
Rear Delts
1.1%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 4
RPE 8
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
12-15 reps
6-8 reps
8-12 reps
RPE 3
RPE 4
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 3
RPE 5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10-12 reps
5-6 reps
6-10 reps
RPE 2
RPE 6
RPE 10
2
Hack Squat
1
1
1
1
10-11 reps
6-7 reps
3-4 reps
8-12 reps
RPE 3
RPE 5
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10-12 reps
6-8 reps
10-20 reps
RPE 3
RPE 5
RPE 10
4
Calf Raise (Machine)
1
20-30 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
8-10 Reps
@4
@8
@10
2
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
6-8 Reps
8-12 Reps
@3
@4
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
5-6 Reps
6-10 Reps
@3
@5
@10
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
5-6 Reps
6-10 Reps
@2
@6
@10
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-11 Reps
6-7 Reps
3-4 Reps
8-12 Reps
@3
@5
@9
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
10-20 Reps
@3
@5
@10
4
Calf Raise (Machine)
1 Set
20-30 Reps
@10