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Ale Arenas -

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Program Description

Basi 5 days program targeting all muscle groups

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 10, 2024 09:21
  • Last Edited
    Jun 18, 2025 01:00

Summary

Dive into the Ale Arenas program, a dynamic 3-week workout plan designed to sculpt your chest, legs, shoulders, and core. With 5 training days each week, you'll engage in a variety of barbell and bodyweight exercises, including bench presses and squats, all tailored to push your limits and maximize strength gains. This structured regimen emphasizes intensity and proper form, ensuring you build muscle effectively while keeping your workouts exciting. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.3%
Lats
10.2%
Front Delts
9.3%
Biceps
8.8%
Chest
8.2%
Middle Delts
7.5%
Abs
7.4%
Quadriceps
4.9%
Hamstrings
4.9%
Glutes
4.2%
Rear Delts
3.3%
Calves
2.3%
Lower Back
1.6%
Forearms
1.1%
Adductors
0.5%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8
3
Decline Bench Press (Barbell)
5
8-12 reps
RPE 8
4
Bicycle Crunch
3
60 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Decline Bench Press (Barbell)
5
8-12 reps
RPE 8
4
Wall Press Dead Bug
3
50 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy 1-Arm Crossovers
5
5-12 reps
RPE 8
2
Low To High Cable Flyes
5
8-12 reps
RPE 8
3
Weighted Chest Dip
5
8-12 reps
RPE 8
4
Mountain Climber
3
50 reps
-
5
Plank Hip Dips
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8
3
Lounges
5
8-12 reps
RPE 8
4
Standing Calf Raise
5
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8-12 reps
RPE 8
2
Leg Extension
5
8-12 reps
RPE 8
3
Lying Leg Curl
5
8-12 reps
RPE 8
4
One Leg Dumbell Calf Raise
5
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-12 reps
RPE 8
2
Hip Thrust (Dumbbell)
5
8-12 reps
RPE 8
3
Nordic Hamstrings
5
8-12 reps
RPE 8
4
Seated Calf Raise
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
One Arm Lateral Raise (Cable)
5
8-12 reps
RPE 8
3
Y Raise (Dumbbell)
5
8-12 reps
RPE 8
4
Battle Ropes
3
1 mins
RPE 8
5
Hanging Leg Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Face Pull
5
8-12 reps
RPE 8
4
Battle Ropes
3
1 mins
RPE 8
5
Russian Twist
3
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
2
Behind The Back Cable Lateral Raise
5
8-12 reps
RPE 8
3
"W" Raises
5
8-12 reps
RPE 8
4
Hollow Hold
3
1 mins
RPE 8
5
Cable Crunch
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
5
8-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
4
Concentration Curl
4
8-12 reps
RPE 8
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Dumbbell Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
8-12 reps
RPE 8
2
Triceps Machine Dip
5
8-12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Barbell Drag Curl
4
8-12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
8-12 reps
RPE 8
2
Lat Pulldown
5
8-12 reps
RPE 8
3
Seated Row (Cable)
5
8-12 reps
RPE 8
4
Shrug (Barbell)
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
2
2
6 reps
2 reps
5 reps
3 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8
3
Single Arm Iso Row
5
8-12 reps
RPE 8
4
Cable Trap Shrug
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
5
8-12 reps
RPE 8
2
Straight Arm Pulldown
5
8-12 reps
RPE 8
3
Meadow Row
5
8-12 reps
RPE 8
4
Barbell Behind-The-Back Shrug
5
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
@8
2
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
@8
3
Decline Bench Press (Barbell)
5 Sets
8-12 Reps
@8
4
Bicycle Crunch
3 Sets
60 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5-12 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
8-12 Reps
@8
3
Lounges
5 Sets
8-12 Reps
@8
4
Standing Calf Raise
5 Sets
30 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
8-12 Reps
@8
2
One Arm Lateral Raise (Cable)
5 Sets
8-12 Reps
@8
3
Y Raise (Dumbbell)
5 Sets
8-12 Reps
@8
4
Battle Ropes
3 Sets
1 mins
@8
5
Hanging Leg Raise
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Close Grip)
5 Sets
8-12 Reps
@8
2
Single Arm Overhead Tricep Extension
5 Sets
8-12 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8
4
Concentration Curl
4 Sets
8-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Seated Row (Machine)
5 Sets
8-12 Reps
@8
2
Lat Pulldown
5 Sets
8-12 Reps
@8
3
Seated Row (Cable)
5 Sets
8-12 Reps
@8
4
Shrug (Barbell)
5 Sets
8-12 Reps
@8