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ciñalo rojo style program del cinghiale rosso

by Franz C.

Program Description

intermediate program for bench. strength and muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 10:29
  • Last Edited
    May 15, 2025 08:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-1 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
65%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Calf Raise (Leg Press)
4
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
3
5-8 reps
70%
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Larsen Press (Barbell)
1
3
6-8 reps
-
70%
-
4
Tricep Pushdown (Cable)
4
8-10 reps
-
5
Chest Press (Machine)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Front Squat (Barbell)
3
5 reps
60%
3
High Pull
4
8 reps
-
4
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
5
Chest Press (Machine)
3
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
65%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
5 reps
85%
70%
2
Front Squat (Barbell)
5
5 reps
60%
3
Pull-Up (Bodyweight)
4
4 reps
-
4
High Pull
4
8 reps
-
5
Calf Raise (Leg Press)
4
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Dumbbell Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
6
2
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
5
3
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
4
4
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
3
5
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
2
6
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
1
7
2 reps
3 reps
70%
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Deadlift (Barbell)
8
3 reps
70%
3
Larsen Press (Barbell)
3
6-8 reps
70%
4
Pull-Up (Bodyweight)
4
4 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
3
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
4
Calf Raise (Leg Press)
4 Sets
5-10 Reps
@10
5
Chest Press (Machine)
3 Sets
8-1 Reps
80%
Day 2
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
70%
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
3
Larsen Press (Barbell)
3 Sets
5-8 Reps
70%
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Chest Press (Machine)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
85%
70%
2
Front Squat (Barbell)
3 Sets
5 Reps
60%
3
High Pull
4 Sets
8 Reps
-
4
Calf Raise (Leg Press)
4 Sets
5-8 Reps
@10
5
Chest Press (Machine)
3 Sets
8-10 Reps
80%
Day 4
1
Military Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
70%
3
Larsen Press (Barbell)
3 Sets
6-8 Reps
70%
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Dumbbell Row
3 Sets
8 Reps
@10