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programa de entrenamiento de Aldo

by Aldo Ivan Leiva
2 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
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 06, 2024 01:45
  • Last Edited
    Jun 18, 2025 12:53

Summary

Embark on an 8-week journey with Aldo's training program, designed to elevate your strength and sculpt your physique. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From the powerful bench press to the precise rear delt fly, this program leverages a full gym setup to maximize your gains. Get ready to push your limits and achieve the results you've been striving for!
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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
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Leg Extension
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
3
Bicep Curl (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Leg Extension
4
8-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Seated Row (Machine)
3
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Bayesian Curl
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
3
Hamstring Curl
4 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
5
Leg Extension
2 Sets
6-10 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
@9
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Extension
4 Sets
8-12 Reps
@9
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Seated Row (Machine)
3 Sets
6-10 Reps
@9