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 29, 2025 10:36

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Barbell)

RPE 10

Seated Row (Cable)

RPE 10

Bench Press (Paused)

RPE 10

Lateral Raise (Dumbbell)

RPE 10

Hack Squat

RPE 10

Day 2

Hack Squat

RPE 10

Bicep Curl (Dumbbell)

RPE 10

Lying Leg Curl

RPE 10

Calf Raise (Machine)

RPE 10

Hip Thrust (Barbell)

RPE 10

Day 3

Lat Pulldown

RPE 10

Bench Press (Paused)

RPE 10

Tricep Rope Push Down (Cable)

RPE 10

Lateral Raise (Dumbbell)

RPE 10

Day 1

Incline Bench Press (Barbell)

2 Sets

@10

Seated Row (Cable)

2 Sets

@10

Bench Press (Paused)

2 Sets

@10

Lateral Raise (Dumbbell)

2 Sets

@10

Hack Squat

2 Sets

@10

Day 2

Hack Squat

2 Sets

@10

Bicep Curl (Dumbbell)

2 Sets

@10

Lying Leg Curl

2 Sets

@10

Calf Raise (Machine)

2 Sets

@10

Hip Thrust (Barbell)

2 Sets

@10

Day 3

Lat Pulldown

2 Sets

@10

Bench Press (Paused)

2 Sets

@10

Tricep Rope Push Down (Cable)

2 Sets

@10

Lateral Raise (Dumbbell)

2 Sets

@10