Program Description
Rutina Mes 1 Gabriel Fit
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJul 23, 2025 09:04
- Last EditedAug 27, 2025 11:09
Summary
Embark on a transformative journey with the Gabriel Fit Mes 1 program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. Committing to 4 days a week, you'll engage in a balanced mix of barbell, dumbbell, and machine exercises, targeting all major muscle groups. From squats to bench presses, each session is crafted to build strength and endurance while enhancing your overall physique. Perfect for lifters of all levels, this program promises to challenge you and ignite your passion for fitness!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Glutes
13.4%
Quadriceps
9.1%
Front Delts
8%
Triceps
8%
Biceps
7.8%
Hamstrings
7%
Middle Delts
6.7%
Lats
5.4%
Upper Back
5%
Chest
4.8%
Abductors
3.2%
Lower Back
2.1%
Calves
2%
Forearms
1.6%
Adductors
1.6%
Rear Delts
0.5%
Other
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Cat Cow Stretch
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
12 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Hip Abductor (Machine)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
12 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Hip Abductor (Machine)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Back Extension
4
30 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Seated Row (Machine)
4
12 reps
-
4
Bent Over Row (Barbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Bicycle Crunch
1
1 mins
-
10
Side Plank
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Seated Row (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Hip Thrust (Barbell)
4
12 reps
-
3
Calf Rise Weighted
4
30 reps
-
4
Hip Abductor (Machine)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Hip Thrust (Barbell)
4
12 reps
-
3
Calf Raise (Machine)
4
30 reps
-
4
Hip Abductor (Machine)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
Front Raise
4
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
Front Raise
4
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Military Press (Barbell)
4
12 reps
-
3
Tricep Rope Push Down (Cable)
4
12 reps
-
4
Hammer Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Tricep Rope Push Down (Cable)
4
12 reps
-
4
Hammer Curl (Dumbbell)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
1
12 reps
-
2
Seated Military Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Thruster (Dumbell)
1
12 reps
-
2
Seated Military Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Plank
1
1 mins
-
6
Abs Crunch (Bodyweight)
1
1 mins
-
7
Elevaciones De Piernas Alternadas
1
1 mins
-
8
Bicycle Crunch
1
1 mins
-
9
Side Plank
1
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)4 Sets
12 Reps
-
2
Bench Press (Barbell)4 Sets
12 Reps
-
3
Lat Pulldown4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
5
Plank1 Set
1 mins
-
6
Abs Crunch (Bodyweight)1 Set
1 mins
-
7
Elevaciones De Piernas Alternadas1 Set
1 mins
-
8
Bicycle Crunch1 Set
1 mins
-
9
Side Plank1 Set
0.5 mins
-
Day 2
1
Lunge (Dumbbell)4 Sets
12 Reps
-
2
Seated Overhead Press (Dumbbell)4 Sets
12 Reps
-
3
Pec Deck (Machine)4 Sets
12 Reps
-
4
Hip Abductor (Machine)4 Sets
12 Reps
-
5
Plank1 Set
1 mins
-
6
Abs Crunch (Bodyweight)1 Set
1 mins
-
7
Elevaciones De Piernas Alternadas1 Set
1 mins
-
8
Bicycle Crunch1 Set
1 mins
-
9
Side Plank1 Set
0.5 mins
-
Day 3
1
Leg Press (45 Degrees)4 Sets
12 Reps
-
2
Tricep Pushdown (Cable)4 Sets
12 Reps
-
3
Seated Row (Machine)4 Sets
12 Reps
-
4
Bent Over Row (Barbell)4 Sets
12 Reps
-
5
Plank1 Set
1 mins
-
6
Abs Crunch (Bodyweight)1 Set
1 mins
-
7
Elevaciones De Piernas Alternadas1 Set
1 mins
-
8
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
9
Bicycle Crunch1 Set
1 mins
-
10
Side Plank1 Set
0.5 mins
-
Day 4
1
Hip Thrust (Barbell)4 Sets
12 Reps
-
2
Bicep Curl (Barbell)4 Sets
12 Reps
-
3
Front Raise4 Sets
12 Reps
-
4
Calf Raise (Bodyweight)4 Sets
30 Reps
-
5
Plank1 Set
1 mins
-
6
Abs Crunch (Bodyweight)1 Set
1 mins
-
7
Elevaciones De Piernas Alternadas1 Set
1 mins
-
8
Bicycle Crunch1 Set
1 mins
-
9
Side Plank1 Set
0.5 mins
-