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Nutre y entrena

by Sergio C.
1 athletes joined

Program Description

Ganar masa muscular

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 07, 2024 01:11
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unlock your strength with "Nutre y entrena," a dynamic 4-week program designed to build muscle and enhance endurance through a focused 3-day weekly routine. Each session targets key muscle groups, including legs and core, with a variety of exercises like squats, deadlifts, and planks to maximize your gains. Perfect for those ready to elevate their fitness journey, this program provides structured workouts that fit seamlessly into your schedule while utilizing full gym equipment. Get ready to transform your body and boost your confidence!
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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
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2
Squat (Smith Machine)
4
8-12 reps
-
3
Deadlift (Barbell)
4
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Hip Thrust (Machine)
4
8-12 reps
-
8
Speed Deadlift
4
8-12 reps
-
9
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Machine)
4
8-12 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
4
8-12 reps
-
6
Seated Dip (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
4
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
7
Shoulder Press (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Cardio
1
15 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
2
Squat (Smith Machine)
4 Sets
8-12 Reps
-
3
Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
6
Leg Extension
4 Sets
8-12 Reps
-
7
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
8
Speed Deadlift
4 Sets
8-12 Reps
-
9
Walk
1 Set
15 mins
-
Day 3
1
Plank
4 Sets
1 mins
-
2
Abs Crunch (Machine)
4 Sets
8-12 Reps
-
3
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
6
Seated Dip (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
8-12 Reps
-
9
Face Pull
4 Sets
8-12 Reps
-
Day 1
1
Pendlay Row
4 Sets
8-12 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Chest Press (Machine)
4 Sets
8-12 Reps
-
5
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
6
Chest Fly (Machine)
4 Sets
8-12 Reps
-
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
9
Cardio
1 Set
15 mins
-