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programma cinghiale intermedio 1

by Franz C.

Program Description

divulgare i programmi che faccio io. Forza, massa per natural

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 04:45
  • Last Edited
    Jun 18, 2025 12:51

Summary

Dive into the "Programma Cinghiale Intermedio 1," a focused 3-week training plan designed for intermediate lifters ready to elevate their strength and conditioning. Committing just two days a week, you'll engage in a variety of compound and isolation exercises, including the Military Press, Deadlifts, and Squats, ensuring a comprehensive approach to building muscle and enhancing overall fitness. Perfect for those with a garage gym setup, this program emphasizes effective movements that target all major muscle groups, helping you achieve significant gains in strength and endurance. Get ready to push your limits and transform your workouts!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Pec Fly (Dumbbell)
2
8 reps
-
3
Wide Grip Pull-Up
2
8 reps
-
4
Cable Low Row
2
8 reps
-
5
Squat (Barbell)
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Preacher Curl (Barbell)
1
10 reps
-
8
Tricep Pushdown (Cable)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Pec Fly (Dumbbell)
2
8 reps
-
3
Wide Grip Pull-Up
2
8 reps
-
4
Cable Low Row
2
8 reps
-
5
Squat (Barbell)
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Preacher Curl (Barbell)
1
10 reps
-
8
Tricep Pushdown (Cable)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Pec Fly (Dumbbell)
2
8 reps
-
3
Wide Grip Pull-Up
2
8 reps
-
4
Cable Low Row
2
8 reps
-
5
Squat (Barbell)
2
8 reps
-
6
Lying Leg Curl
2
8 reps
-
7
Preacher Curl (Barbell)
1
10 reps
-
8
Tricep Pushdown (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Kickback
2
10 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Calf Raise (Leg Press)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Kickback
2
10 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Calf Raise (Leg Press)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Kickback
2
10 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Calf Raise (Leg Press)
4
15 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Military Press (Barbell)
2 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Bicep Curl (Barbell)
2 Sets
10 Reps
-
5
Tricep Kickback
2 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
-
2
Pec Fly (Dumbbell)
2 Sets
8 Reps
-
3
Wide Grip Pull-Up
2 Sets
8 Reps
-
4
Cable Low Row
2 Sets
8 Reps
-
5
Squat (Barbell)
2 Sets
8 Reps
-
6
Lying Leg Curl
2 Sets
8 Reps
-
7
Preacher Curl (Barbell)
1 Set
10 Reps
-
8
Tricep Pushdown (Cable)
1 Set
10 Reps
-