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BoostcampPNG

OSCAR’s STRENGHT TRAINING

by Eva Garrido
5 athletes joined

Program Description

Entrenamiento de fuerza para 5 días a la semana

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 05:19
  • Last Edited
    Nov 23, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Glutes
12.9%
Front Delts
11.4%
Chest
10%
Abs
7.7%
Triceps
7.4%
Hamstrings
7.3%
Upper Back
7.1%
Lats
6%
Middle Delts
5.4%
Lower Back
3%
Biceps
2.2%
Calves
1.2%
Rear Delts
1.2%
Adductors
1.2%
Stretching
0.8%
Abductors
0.7%
Plyometrics
0.6%
Forearms
0.2%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
40 secs
RPE 6.5
2
Dead Bug
2
10 reps
RPE 6.5
3
Squat (Barbell)
4
6 reps
RPE 8
4
Split Squat (Dumbbell)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
40 secs
RPE 6.5
2
Dead Bug
2
10 reps
RPE 6.5
3
Squat (Barbell)
4
6 reps
RPE 8
4
Split Squat (Dumbbell)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
40 secs
RPE 6.5
2
Dead Bug
2
10 reps
RPE 6.5
3
Squat (Barbell)
4
6 reps
RPE 8
4
Split Squat (Dumbbell)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
40 secs
RPE 6.5
2
Dead Bug
2
10 reps
RPE 6.5
3
Squat (Barbell)
4
6 reps
RPE 8
4
Split Squat (Dumbbell)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
40 secs
RPE 7
2
Push Up
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
9
Deficit Push Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
40 secs
RPE 7
2
Push Up
1
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
40 secs
RPE 7
2
Push Up
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
9
Deficit Push Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
40 secs
RPE 7
2
Push Up
1
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
2
45 secs
RPE 6.5
2
Reverse Plank
2
40 secs
RPE 7
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hip Thrust (Barbell)
4
3-6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
6
Kettlebell Swing
3
12 reps
RPE 7
7
Lateral Lunge
3
10 reps
RPE 7
8
Lateral Banded Walk
3
12 reps
RPE 6.5
9
Deadlift (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
2
45 secs
RPE 6.5
2
Reverse Plank
2
40 secs
RPE 7
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hip Thrust (Barbell)
4
3-6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Kettlebell Swing
3
12 reps
RPE 7
7
Lateral Lunge
3
10 reps
RPE 7
8
Lateral Banded Walk
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
2
45 secs
RPE 6.5
2
Reverse Plank
2
40 secs
RPE 7
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hip Thrust (Barbell)
4
3-6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Kettlebell Swing
3
12 reps
RPE 7
7
Lateral Lunge
3
10 reps
RPE 7
8
Lateral Banded Walk
3
12 reps
RPE 6.5
9
Glute Bridge Hold
2
45 secs
RPE 6.5
10
Deadlift (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
2
45 secs
RPE 6.5
2
Reverse Plank
2
40 secs
RPE 7
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hip Thrust (Barbell)
4
3-6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Kettlebell Swing
3
12 reps
RPE 7
7
Lateral Lunge
3
10 reps
RPE 7
8
Lateral Banded Walk
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
40 secs
RPE 7
2
Push Up
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
9
Deficit Push Up
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
10 reps
RPE 7
2
Pull-Up (Band)
4
2-4 reps
RPE 8
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
3
1
10 reps
RPE 7
-
5
Seal Row
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
2
10 reps
RPE 7
2
Pull-Up (Band)
4
2-4 reps
RPE 8
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Seal Row
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 7
7
Dumbbell Row
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
10 reps
RPE 7
2
Pull-Up (Band)
4
2-4 reps
RPE 8
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
3
1
10 reps
RPE 7
-
5
Seal Row
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
40 secs
RPE 7
2
Push Up
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7
8
Front Raise
3
10 reps
RPE 7
9
Deficit Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inchworm
2
8 reps
RPE 7
2
Inverted Row
3
10 reps
RPE 8
3
Renegade Row
3
10 reps
RPE 8
4
Around The World
3
6 reps
RPE 7
5
Front Squat (Dumbbell)
3
8 reps
RPE 8
6
Squat Thruster
3
8 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
Narrow Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inchworm
2
8 reps
RPE 7
2
Inverted Row
3
10 reps
RPE 8
3
Renegade Row
3
10 reps
RPE 8
4
Front Squat (Dumbbell)
3
8 reps
RPE 8
5
Squat Thruster
4
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
Narrow Push Up
3
12 reps
RPE 8
8
Pallof Press
3
12 reps
RPE 8
9
Wall Press Dead Bug
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inchworm
2
8 reps
RPE 7
2
Inverted Row
3
10 reps
RPE 8
3
Renegade Row
3
10 reps
RPE 8
4
Around The World
3
6 reps
RPE 7
5
Front Squat (Dumbbell)
3
8 reps
RPE 8
6
Squat Thruster
3
8 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
Narrow Push Up
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Plank
2 Sets
40 secs
@7
2
Push Up
2 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@8
4
Push Press (Barbell)
4 Sets
6 Reps
@8
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
8
Front Raise
3 Sets
10 Reps
@7
9
Deficit Push Up
3 Sets
12 Reps
@8
Day 3
1
Glute Bridge Hold
2 Sets
45 secs
@6.5
2
Reverse Plank
2 Sets
40 secs
@7
3
Deadlift (Barbell)
4 Sets
6 Reps
@8
4
Hip Thrust (Barbell)
4 Sets
3-6 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
6
Kettlebell Swing
3 Sets
12 Reps
@7
7
Lateral Lunge
3 Sets
10 Reps
@7
8
Lateral Banded Walk
3 Sets
12 Reps
@6.5
9
Deadlift (Dumbbell)
3 Sets
15 Reps
@8.5
Day 1
1
Wall Sit
2 Sets
40 secs
@6.5
2
Dead Bug
2 Sets
10 Reps
@6.5
3
Squat (Barbell)
4 Sets
6 Reps
@8
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7
6
Step-Up (Weighted)
3 Sets
8 Reps
@7
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Leg Extension
3 Sets
12-15 Reps
@8.5
Day 4
1
Plank
2 Sets
40 secs
@7
2
Push Up
2 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@8
4
Push Press (Barbell)
4 Sets
6 Reps
@8
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
8
Front Raise
3 Sets
10 Reps
@7
9
Deficit Push Up
3 Sets
12 Reps
@8
Day 5
1
Plank
2 Sets
40 secs
@7
2
Push Up
2 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@8
4
Push Press (Barbell)
4 Sets
6 Reps
@8
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
8
Front Raise
3 Sets
10 Reps
@7
9
Deficit Push Up
3 Sets
12 Reps
@8