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Dr.Stuto workout

by Alessandro Stuto S.
2 athletes joined

Program Description

Questo sarà un allenamento per chi lavora e ha bisogno di riposo , ma ogni qual volta si andrà in palestra ti spaccherai il c@&€. Allenamenti ricchi di pesi ma con poche serie 3/4. Puoi iniziare dal lunedì o dal martedì.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2024 01:16
  • Last Edited
    Sep 14, 2024 02:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5