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Mass Builder Elite

by Víctor M.
3 athletes joined

Program Description

Unleash your inner titan with this focused 4-day split, targeting each muscle group twice a week for optimal gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2024 12:23
  • Last Edited
    Jun 18, 2025 11:08

Summary

Unleash your potential with the Mass Builder Elite program, a comprehensive 12-week journey designed for serious lifters looking to pack on muscle. With four targeted sessions each week, you'll focus on major muscle groups, utilizing a mix of machines, free weights, and cables to maximize hypertrophy. Each workout is meticulously crafted to challenge your strength and endurance, pushing you to hit rep targets at varying intensities. Get ready to transform your physique and build the mass you’ve always wanted!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest / Incline Press In Multipower Or With Dumbbells.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1
2
8 reps
8 reps
80%
90%
3
Chest / Flat Dumbbell Press.
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
4
Triceps / Press FrancéS
1
1
1
8 reps
8 reps
8 reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1
1
1
12 reps
12 reps
12 reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
8
Shoulder / Face Pull
1
1
1
14 reps
14 reps
14 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back / Dominadas O JalóN Al Pecho
2
1
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1
2
8 reps
8 reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2
1
8 reps
8 reps
90%
95%
4
Biceps / Curl Martillo
3
8 reps
90%
5
Back / Remo Con Barra
1
1
1
8 reps
8 reps
8 reps
70%
80%
90%
6
Biceps / Curl Predicador
1
1
1
8 reps
8 reps
8 reps
80%
85%
90%
7
Back / Pullover En Polea
2
1
8 reps
8 reps
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Peso Muerto Tradicional
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
2
Jaca
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1
1
8 reps
8 reps
80%
90%
4
Curl Femoral
2
1
8 reps
8 reps
80%
90%
5
Prensa
1
1
1
8 reps
8 reps
8 reps
75%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest / Press Plano En MáQuina
1
1
2
8 reps
8 reps
8 reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2
1
8 reps
8 reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1
2
8 reps
8 reps
80%
90%
5
Shoulder / Press Militar
1
2
1
8 reps
8 reps
8 reps
70%
80%
90%
Week 1
1 / 12 Weeks
Day 1
1
Chest / Incline Press In Multipower Or With Dumbbells.
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
2
Triceps / ExtensióN En Polea
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
3
Chest / Flat Dumbbell Press.
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
4
Triceps / Press FrancéS
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
70%
80%
5
Chest / Peck Deck Or Aperturas En Polea Desde Arriba
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
70%
80%
90%
6
Shoulder / Elevaciones Laterales En Polea O Mancuernas
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
80%
90%
7
Triceps / ExtensióN Tras Nuca
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
8
Shoulder / Face Pull
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
70%
80%
90%
Day 2
1
Back / Dominadas O JalóN Al Pecho
2 Sets
1 Set
90%
95%
2
Biceps / Curl Biceps Inclinado En Banco
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
3
Back / Remo Unilateral En MáQuina
2 Sets
1 Set
8 Reps
8 Reps
90%
95%
4
Biceps / Curl Martillo
3 Sets
8 Reps
90%
5
Back / Remo Con Barra
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
6
Biceps / Curl Predicador
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
85%
90%
7
Back / Pullover En Polea
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
Day 3
1
Peso Muerto Tradicional
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
2
Jaca
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
3
ExtensióN De CuáDriceps
1 Set
1 Set
8 Reps
8 Reps
80%
90%
4
Curl Femoral
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
5
Prensa
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
90%
Day 4
1
Chest / Press Plano En MáQuina
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
70%
80%
90%
2
Back / Pullover Con Cuerda En Banco
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%
3
Triceps / ExtensióN De TríCeps Tras Nuca
2 Sets
1 Set
8 Reps
8 Reps
80%
90%
4
Biceps / Curl De BíCeps Con Barra Z
1 Set
2 Sets
8 Reps
8 Reps
80%
90%
5
Shoulder / Press Militar
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
70%
80%
90%