logo
BoostcampPNG

Gabriel fit Mes 2

by Christian Toro

Program Description

Rutina Mes 2 Gabriel Fit

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 20, 2025 10:55
  • Last Edited
    Aug 31, 2025 07:04

Summary

Transform your fitness journey with Gabriel Fit Mes 2, a dynamic 4-week program designed for serious lifters. Commit to five days a week of targeted workouts that emphasize strength and muscle development, featuring essential exercises like barbell squats, bench presses, and hip thrusts. Each session is structured to challenge your limits while improving your form and endurance. With a full gym setup required, you’ll have everything you need to sculpt your physique and achieve your goals. Get ready to push your boundaries and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Quadriceps
10.7%
Abs
8.8%
Triceps
8.5%
Front Delts
8%
Biceps
7.5%
Hamstrings
6.9%
Middle Delts
5.3%
Lats
4.8%
Upper Back
4.3%
Chest
4.3%
Lower Back
3.7%
Other
3.3%
Abductors
3.2%
Calves
2.7%
Adductors
1.6%
Forearms
1.1%
Rear Delts
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
-
2
Hip Thrust (Barbell)
4
12-15 reps
-
3
Calf Raise (Machine)
4
12-15 reps
-
4
Hip Abductor (Machine)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
-
2
Hip Thrust (Barbell)
4
12-15 reps
-
3
Calf Raise (Machine)
4
12-15 reps
-
4
Hip Abductor (Machine)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
-
2
Hip Thrust (Barbell)
4
12-15 reps
-
3
Calf Raise (Machine)
4
12-15 reps
-
4
Hip Abductor (Machine)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
-
2
Hip Thrust (Barbell)
4
12-15 reps
-
3
Calf Raise (Machine)
4
12-15 reps
-
4
Hip Abductor (Machine)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
4
12-15 reps
-
2
Front Raise
4
12-15 reps
-
3
Seated Row (Machine)
4
12-15 reps
-
4
Dip (Weighted)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
4
12-15 reps
-
2
Front Raise
4
12-15 reps
-
3
Seated Row (Machine)
4
12-15 reps
-
4
Dip (Weighted)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
4
12-15 reps
-
2
Front Raise
4
12-15 reps
-
3
Seated Row (Machine)
4
12-15 reps
-
4
Dip (Weighted)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
4
12-15 reps
-
2
Front Raise
4
12-15 reps
-
3
Seated Row (Machine)
4
12-15 reps
-
4
Dip (Weighted)
4
12-15 reps
-
5
Plank
1
2 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12-15 Reps
-
2
Lunge (Dumbbell)
4 Sets
12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Plank
1 Set
2 mins
-
6
Abs Crunch (Bodyweight)
1 Set
1 mins
-
7
Cat Cow Stretch
1 Set
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
12-15 Reps
-
2
Back Extension
4 Sets
30 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
-
5
Plank
1 Set
2 mins
-
6
Abs Crunch (Bodyweight)
1 Set
1 mins
-
7
Cat Cow Stretch
1 Set
1 mins
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
2
Hip Thrust (Barbell)
4 Sets
12-15 Reps
-
3
Calf Raise (Machine)
4 Sets
12-15 Reps
-
4
Hip Abductor (Machine)
4 Sets
12-15 Reps
-
5
Plank
1 Set
2 mins
-
6
Abs Crunch (Bodyweight)
1 Set
1 mins
-
7
Cat Cow Stretch
1 Set
1 mins
-
Day 4
1
Lat Pulldown
4 Sets
12-15 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
12-15 Reps
-
3
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
12-15 Reps
-
5
Plank
1 Set
2 mins
-
6
Abs Crunch (Bodyweight)
1 Set
1 mins
-
7
Cat Cow Stretch
1 Set
1 mins
-
Day 5
1
Thruster (Dumbell)
4 Sets
12-15 Reps
-
2
Front Raise
4 Sets
12-15 Reps
-
3
Seated Row (Machine)
4 Sets
12-15 Reps
-
4
Dip (Weighted)
4 Sets
12-15 Reps
-
5
Plank
1 Set
2 mins
-
6
Abs Crunch (Bodyweight)
1 Set
1 mins
-
7
Cat Cow Stretch
1 Set
1 mins
-