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BoostcampPNG

FULLBODY 3X

by manuel
41 athletes joined

Program Description

Programa de sencilla comprensión que se centra en hipertrofia y fuerza. Se debe tener en cuenta la sobrecarga progresiva, el descanso entre series, las horas de sueño, la alimentación, ejercicios cardiovasculares y de estiramiento.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 13, 2024 02:58
  • Last Edited
    Sep 15, 2024 02:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
4
Face Pull
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
4
Face Pull
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
4
Face Pull
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Seated Overhead Press (Dumbbell)
2
2
5-8 reps
8-12 reps
4
Face Pull
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
6
Standing Calf Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
4
Hammer Curl
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
4
Hammer Curl
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
4
Hammer Curl
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
3
Dip (Weighted)
2
2
5-8 reps
8-12 reps
4
Hammer Curl
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Hanging Leg Raise
3
12-15 reps
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
4
Face Pull
3 Sets
12-15 Reps
5
Hanging Leg Raise
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Dip (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
4
Hammer Curl
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
12-15 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Bicep Curl (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps