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Marcos Ledesma

by Alexander T.
3 athletes joined

Program Description

El objetivo del programa durante este primer mes es introducirte a mi forma de trabajo, asi como a las distintas herramientas que utilicemos (como esta app). Tu programa esta destinado a generar adaptaciones para las demandas de tu dia a dia según las especificaciones que me comentaste en nuestra reunión. Consta de 3 días de ejercicio de fuerza de cuerpo completo, donde el enfasis lo vamos a tener en la zona abdominal, asi como a ejercicios que contribuyan a mejorar tu fuerza y resistencia durante la marcha. El tiempo de duración sera variable, pero dentro del disponible, que comentamos fue de 1 a 2 horas.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 26, 2024 08:51
  • Last Edited
    Jun 18, 2025 12:48

Summary

Embark on a transformative 4-week journey with the Marcos Ledesma program, designed for those ready to elevate their fitness game. With four training days each week, this program focuses on full-body workouts that blend strength and endurance, utilizing a mix of barbell, dumbbell, machine, and bodyweight exercises. Each session targets key muscle groups, ensuring you build strength while enhancing your overall fitness. Get ready to push your limits and achieve your goals with structured intensity and effective recovery strategies!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-15 reps
RPE 7-9
4
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 7.5-9
5
Mountain Climber
2
15-20 reps
RPE 7.5-9
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
4
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-15 reps
RPE 7-9
4
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 7.5-9
5
Mountain Climber
2
15-20 reps
RPE 7.5-9
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
4
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-15 reps
RPE 7-9
4
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 7.5-9
5
Mountain Climber
2
15-20 reps
RPE 7.5-9
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
4
10-15 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-15 reps
RPE 7-9
4
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 7.5-9
5
Mountain Climber
2
15-20 reps
RPE 7.5-9
6
Lat Pulldown
3
10-15 reps
RPE 7-9
7
Leg Extension
4
10-15 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
2
15-20 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
2
15-20 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
2
15-20 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
3
6-10 reps
RPE 6-7.5
3
Lying Leg Raise
2
15-20 reps
RPE 7-9
4
Lunge (Dumbbell)
2
6-10 reps
RPE 6-7.5
5
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7.5-9
8
Leg Extension
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bench Press (Dumbbell)
4
10-15 reps
RPE 7-9
5A
Pec Deck (Machine)
2
10-15 reps
RPE 7-9
5B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
6
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-7
7
Lying Leg Curl
3
10-15 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bench Press (Dumbbell)
4
10-15 reps
RPE 7-9
5A
Pec Deck (Machine)
2
10-15 reps
RPE 7-9
5B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
6
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-7
7
Lying Leg Curl
3
10-15 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bench Press (Dumbbell)
4
10-15 reps
RPE 7-9
5A
Pec Deck (Machine)
2
10-15 reps
RPE 7-9
5B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
6
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-7
7
Lying Leg Curl
3
10-15 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
0.3-1 mins
RPE 7.5-9
2
Leg Press (45 Degrees)
4
6-10 reps
RPE 6-7.5
3
Deadlift (Dumbbell)
2
6-10 reps
RPE 6-7
4
Bench Press (Dumbbell)
4
10-15 reps
RPE 7-9
5A
Pec Deck (Machine)
2
10-15 reps
RPE 7-9
5B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
6
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-7
7
Lying Leg Curl
3
10-15 reps
RPE 7-9
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Decline Push Up
2
8-10 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
2
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
5 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Decline Push Up
2
8-10 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
2
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
5 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Decline Push Up
2
8-10 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
2
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
5 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7.5-9
2
Face Pull
3
10-15 reps
RPE 7.5-9
3
Decline Push Up
2
8-10 reps
RPE 7.5-8.5
4
Leg Extension
3
10-15 reps
RPE 7.5-8.5
5
Lat Pulldown
2
10-15 reps
RPE 8-9
6
Farmer's Walk (Weighted)
4
5 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-10 Reps
@6-7
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@6-7
3
Pec Deck (Machine)
3 Sets
10-15 Reps
@7-9
4
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
@7.5-9
5
Mountain Climber
2 Sets
15-20 Reps
@7.5-9
6
Lat Pulldown
3 Sets
10-15 Reps
@7-9
7
Leg Extension
4 Sets
10-15 Reps
@7-8.5
Day 2
1
Pallof Press
3 Sets
10-15 Reps
@7-8.5
2
Deadlift (Dumbbell)
3 Sets
6-10 Reps
@6-7.5
3
Lying Leg Raise
2 Sets
15-20 Reps
@7-9
4
Lunge (Dumbbell)
2 Sets
6-10 Reps
@6-7.5
5
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
@7-9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
@7.5-9
8
Leg Extension
3 Sets
10-15 Reps
@7-9
Day 3
1
Plank
4 Sets
0.3-1 mins
@7.5-9
2
Leg Press (45 Degrees)
4 Sets
6-10 Reps
@6-7.5
3
Deadlift (Dumbbell)
2 Sets
6-10 Reps
@6-7
4
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@7-9
5A
Pec Deck (Machine)
2 Sets
10-15 Reps
@7-9
5B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@7-9
6
Bent Over Row (Dumbbell)
2 Sets
10-15 Reps
@6-7
7
Lying Leg Curl
3 Sets
10-15 Reps
@7-9
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7-9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@7.5-9
2
Face Pull
3 Sets
10-15 Reps
@7.5-9
3
Decline Push Up
2 Sets
8-10 Reps
@7.5-8.5
4
Leg Extension
3 Sets
10-15 Reps
@7.5-8.5
5
Lat Pulldown
2 Sets
10-15 Reps
@8-9
6
Farmer's Walk (Weighted)
4 Sets
5 Reps
@7-8