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Bajo volumen, alta intensidad

by David Gonzalo Hernandez Alcaraz

Program Description

Unleash your strength with "Bajo volumen, alta intensidad," a focused 1-week bodybuilding program designed for those ready to push their limits. Comprising three intense 90-minute sessions, this plan emphasizes high-intensity lifts that target major muscle groups, including the chest, back, and legs. With a mix of compound and isolation exercises, you'll build muscle while honing your technique in a garage gym setting. Perfect for intermediate lifters looking to elevate their training and achieve impressive gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 29, 2025 10:11
  • Last Edited
    Aug 31, 2025 07:02

Summary

Unlock your strength with "Bajo volumen, alta intensidad," a focused 1-week program designed for serious lifters. Train three days a week with high-intensity exercises like the Incline Bench Press and Hack Squat, pushing your limits to build muscle and increase power. Each session combines compound movements and isolation work to maximize your gains, all tailored for a garage gym setup. Get ready to elevate your training and see real results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Triceps
10.8%
Front Delts
10%
Glutes
10%
Hamstrings
10%
Middle Delts
7.7%
Quadriceps
7.7%
Lats
6.9%
Biceps
6.9%
Upper Back
6.2%
Lower Back
3.8%
Calves
3.8%
Abs
2.3%
Rear Delts
1.5%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
Bench Press (Paused)
2
RPE 10
4
Lateral Raise (Dumbbell)
2
RPE 10
5
Hack Squat
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
RPE 10
2
Bicep Curl (Dumbbell)
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Calf Raise (Machine)
2
RPE 10
5
Hip Thrust (Barbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Bench Press (Paused)
2
RPE 10
3
Tricep Rope Push Down (Cable)
2
RPE 10
4
Lateral Raise (Dumbbell)
2
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
@10
2
Seated Row (Cable)
2 Sets
@10
3
Bench Press (Paused)
2 Sets
@10
4
Lateral Raise (Dumbbell)
2 Sets
@10
5
Hack Squat
2 Sets
@10
Day 2
1
Hack Squat
2 Sets
@10
2
Bicep Curl (Dumbbell)
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Calf Raise (Machine)
2 Sets
@10
5
Hip Thrust (Barbell)
2 Sets
@10
Day 3
1
Lat Pulldown
2 Sets
@10
2
Bench Press (Paused)
2 Sets
@10
3
Tricep Rope Push Down (Cable)
2 Sets
@10
4
Lateral Raise (Dumbbell)
2 Sets
@10