logo
BoostcampPNG

Gym Program Chulilla 5.0

by Daniel T
1 athletes joined

Program Description

Program for BBcita

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2025 02:46
  • Last Edited
    Jun 15, 2025 03:31
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
7
Hip Adductor (Machine)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Machine)
3
10-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Glute Kickback (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20-25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
4 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Goblet Squat
3 Sets
8-10 Reps
-
4
Chest Press (Machine)
3 Sets
10-12 Reps
-
5
Step-Up (Weighted)
3 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
8
Cable Crunch
3 Sets
20-25 Reps
-
Day 2
1
High Row
3 Sets
10-12 Reps
-
2
Leg Press
4 Sets
10-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
7
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
8
Cable Crunch
3 Sets
20-25 Reps
-