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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 18, 2025 10:57

Summary

Transform your fitness journey with the Gym Program Chulilla 5.0, an 8-week regimen designed for serious lifters ready to elevate their strength and conditioning. Committing just two days a week, you'll engage in targeted workouts focusing on quads, glutes, and hamstrings, ensuring balanced muscle development. Each session features a mix of machine and free weight exercises, meticulously crafted to challenge your limits while enhancing your overall performance. Get ready to build strength, improve your physique, and redefine what your body can achieve!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.5%
Quadriceps
15.1%
Hamstrings
14.2%
Abs
11.5%
Upper Back
6.8%
Triceps
6.3%
Lats
5.4%
Adductors
4.1%
Front Delts
4.1%
Biceps
3.6%
Chest
3.4%
Middle Delts
3.4%
Lower Back
3.4%
Abductors
1.8%
Forearms
0.5%
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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
-