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programa de entrenamiento de Aldo

by Aldo Ivan Leiva
1 athletes joined

Program Description

El proposito de este entrenamiento es poder arrancar en el gimnasio sin mucha carga de horario e ir 3 dias a la semana. otro objetivo del treino es terminar como toji

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 06, 2024 01:45
  • Last Edited
    Aug 08, 2024 09:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 8
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Week 1
1 / 8 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
AMRAP
@9
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6
Pec Deck (Machine)
2 Sets
8-12 Reps
@8