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2X-CORE

by Danilo S.

Program Description

2X-CORE es un programa de reingeniería física de 12 semanas diseñado para atletas de nivel intermedio que buscan optimizar su "infraestructura" mediante un enfoque en fuerza máxima y desarrollo estético del tren inferior. Estructurado en bloques de sobrecarga progresiva con gestión de RPE, el plan soluciona desbalances críticos entre el empuje superior y la potencia de piernas, integrando ejercicios de alta densidad metabólica para reducir grasa abdominal y aumentar el volumen muscular. Es el sistema ideal para quienes necesitan un entrenamiento de alto rendimiento que se adapte a un estilo de vida de alta demanda técnica, priorizando la recuperación del sistema nervioso y la escalabilidad hacia el levantamiento del doble del peso corporal.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2026 02:12
  • Last Edited
    Feb 20, 2026 03:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Hamstrings
12.1%
Front Delts
11.2%
Glutes
10.2%
Triceps
9.9%
Chest
8.1%
Upper Back
7.5%
Abs
5.6%
Lats
5.6%
Middle Delts
4.3%
Lower Back
2.8%
Biceps
2.8%
Rear Delts
2.2%
Adductors
1.9%
Calves
1.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
2
Leg Press (45 Degrees)
3
12 reps
RPE 6
3
Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 5
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Lying Leg Curl
3
12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lunge (Kettlebell)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lunge (Kettlebell)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lunge (Kettlebell)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lunge (Kettlebell)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 5
2
Hack Squat
3
12 reps
RPE 6
3
Bench Press (Close Grip)
3
8 reps
RPE 6
4
Lunge (Kettlebell)
3
12 reps
RPE 6
5
Calf Raise (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Lunge (Kettlebell)
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lunge (Kettlebell)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 5
2
Lat Pulldown
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Plank (Weighted)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Plank (Weighted)
3
3 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Hack Squat
3 Sets
12 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Lunge (Kettlebell)
3 Sets
12 Reps
@8
5
Calf Raise (Machine)
3 Sets
15 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5
Plank (Weighted)
3 Sets
3 Reps
-