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BoostcampPNG

Trimestre 1 ciclo 2

by Gabriel E.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2026 01:10
  • Last Edited
    Jan 05, 2026 01:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Quadriceps
11.9%
Triceps
11%
Front Delts
8.6%
Glutes
7.9%
Lats
7.6%
Biceps
6.9%
Hamstrings
6.2%
Abs
4.6%
Middle Delts
4.3%
Chest
4.3%
Lower Back
4.2%
Rear Delts
3.8%
Forearms
3.3%
Adductors
2.1%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Military Press (Barbell)
2
5 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Military Press (Barbell)
2
4 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Military Press (Barbell)
2
3 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Military Press (Barbell)
2
5 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Inverted Row
1
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Inverted Row
1
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Inverted Row
1
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Inverted Row
1
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Kelso Shrug
1 Set
1 Set
20 Reps
20 Reps
@8
@10
3
Back Extension (Weighted)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Military Press (Barbell)
2 Sets
5 Reps
@8
3
Dip (Weighted)
1 Set
AMRAP
@10
4
Dip (Bodyweight)
1 Set
AMRAP
@10
5
Lu Raise
1 Set
1 Set
20 Reps
20 Reps
@8
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 3
1
Chin-Up (Weighted)
3 Sets
5 Reps
@8
2
Lying Rear Lateral Raise
1 Set
1 Set
15 Reps
15 Reps
@8
@10
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Inverted Row
1 Set
AMRAP
@10
5
Preacher Curl (Dumbbell)
2 Sets
20 Reps
@10
Day 4
1
Squat (Barbell)
2 Sets
5 Reps
@8
2A
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
2B
Sissy Squat
2 Sets
AMRAP
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@8
@10