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Ciclo fuerza

by Gabriel E.
3 athletes joined

Program Description

Progresión durante 12 semanas en mini ciclos de 4 semanas.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2025 12:47
  • Last Edited
    Jun 18, 2025 10:29

Summary

Ciclo fuerza is a comprehensive 12-week strength training program designed to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in targeted workouts focusing on both upper and lower body exercises, utilizing a mix of barbells and machines. Each session combines foundational lifts like squats and deadlifts with accessory movements to ensure balanced development. Get ready to challenge yourself and see significant gains in strength and muscle definition!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
5 reps
75%
4
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Leg Extension
2
15 reps
RPE 8
3
Wall Sit
2
1.5-2.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
55%
2
Wall Sit
2
2 mins
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Deadlift (Deficit)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Push Up (Knees)
3
AMRAP
RPE 10
4
Pull-Up (Band)
2
AMRAP
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Pull-Up (Band)
3
AMRAP
RPE 10
3
Lu Raise
3
12 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
24 reps
RPE 8
6
Push Up (Knees)
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
20 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
10 reps
80%
70%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
8 reps
RPE 8
4
Push Up (Knees)
3
AMRAP
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Lat Pulldown
2
12 reps
RPE 8
7
Chest Supported Row (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
70%
2
Snatch Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Back Extension
2
15 reps
RPE 8
4
Dead Hang
3
0.5-1.5 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Wall Sit
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Front Squat (Paused)
2
5 reps
RPE 8
3
Back Extension
3
20 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
5
Lu Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
2
5 reps
80%
3
Leg Curl
2
12 reps
RPE 8
4
Lu Raise
2
12 reps
RPE 8
5
Back Extension
3
20 reps
RPE 8
6
Dead Hang
1
1
1
1 mins
1 mins
1 mins
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
3
Deadlift (Barbell)
2 Sets
5 Reps
75%
4
Hip Abductor (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Military Press (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
2 Sets
8 Reps
@8
3
Push Up (Knees)
3 Sets
AMRAP
@10
4
Pull-Up (Band)
2 Sets
AMRAP
@10
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
8 Reps
70%
2
Snatch Deadlift
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Back Extension
2 Sets
15 Reps
@8
4
Dead Hang
3 Sets
0.5-1.5 mins
@8
5
Lu Raise
3 Sets
12 Reps
@8
6
Wall Sit
2 Sets
1-3 mins
@9