logo
BoostcampPNG

programma in autoregolazione del cinghiale

by Franz C.

Program Description

strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 12:11
  • Last Edited
    Jun 18, 2025 11:47

Summary

Unleash your inner beast with the "Programma in Autoregolazione del Cinghiale," a dynamic 5-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a blend of compound movements and isolation exercises, including Military Press, Front Squats, and Dumbbell Rows, all tailored to enhance strength and muscle definition. This program emphasizes autoregulation, allowing you to adjust intensity based on your performance, ensuring optimal progress while preventing burnout. Equip your garage gym and prepare to transform your physique with targeted workouts that challenge every muscle group!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.5%
Chest
12%
Front Delts
11.7%
Triceps
10.4%
Lats
10.4%
Quadriceps
7.4%
Middle Delts
6.6%
Hamstrings
6.2%
Glutes
5.8%
Lower Back
4.2%
Calves
4%
Biceps
3.2%
Abs
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
4 Sets
5 Reps
@8
5
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@7
@8
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
5
High Pull
3 Sets
AMRAP
@8
Day 3
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@7
@8
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
5
High Pull
3 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Military Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
4 Sets
5 Reps
@8
5
Shrug (Dumbbell)
3 Sets
10 Reps
@10