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Luis

by Cameron G.
1 athletes joined

Program Description

Get Luis bigger

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 25, 2024 11:38
  • Last Edited
    Jun 18, 2025 07:59

Summary

Dive into the "Luis" program, a comprehensive 3-week workout designed to elevate your strength and sculpt your physique. Committing just 6 days a week, you'll tackle a variety of exercises targeting all major muscle groups, including chest, back, and arms, using both dumbbells and cables. Each session is structured to maximize intensity and results, with a focus on progressive overload to push your limits. Get ready to transform your body and build the strength you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Biceps
12%
Chest
11.3%
Triceps
10.5%
Front Delts
9.8%
Lats
9.8%
Quadriceps
7.5%
Middle Delts
7.5%
Hamstrings
5.3%
Glutes
3.8%
Rear Delts
3.8%
Forearms
1.5%
Abs
1.5%
Adductors
1.5%
Lower Back
0.8%
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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)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 7
RPE 9.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
Day 6
No exercises added to this day
Week 1
1 / 3 Weeks
Day 6
No exercises added to this day
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Hammer Curl
3 Sets
12 Reps
@8
Day 4
1
Walking Lunge
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Hamstring Curl
3 Sets
12 Reps
@8
Day 2
1
Dumbbell Row
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@7
@9.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8