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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 29, 2025 02:16
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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
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 Rise Weighted
4
30 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 Rise Weighted
4
30 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 Rise Weighted
4
30 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 Rise Weighted
4
30 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 (Barbell)
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 Rise Weighted
4 Sets
30 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
-