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BoostcampPNG

Papi

by Omar Sánchez

Program Description

Jejsjw

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 05, 2025 04:21
  • Last Edited
    Aug 05, 2025 04:36
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
-
2
Hammer Curl (Dumbbell)
2
-
3
Incline Chest Press (Machine)
3
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown
3
-
6
T-Bar Row
2
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Lateral Raise (Dumbbell)
2
-
9
Shoulder Press (Machine)
2
-
10
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
3
-
5
Calf Raise (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Abs Crunch (Machine)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Pendulum Squat
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Abs Crunch (Machine)
3 Sets
-
Day 1
1
Preacher Curl
3 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3
Incline Chest Press (Machine)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Lat Pulldown
3 Sets
-
6
T-Bar Row
2 Sets
-
7
Single Arm Tricep Extension (Cable)
3 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
9
Shoulder Press (Machine)
2 Sets
-
10
Rear Delt Fly (Machine)
2 Sets
-
Day 3
1
Preacher Curl
3 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3
Incline Chest Press (Machine)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Lat Pulldown
3 Sets
-
6
T-Bar Row
2 Sets
-
7
Single Arm Tricep Extension (Cable)
3 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
9
Shoulder Press (Machine)
2 Sets
-
10
Rear Delt Fly (Machine)
2 Sets
-
Day 4
1
Pendulum Squat
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Abs Crunch (Machine)
3 Sets
-