logo
BoostcampPNG

Ale

by Gabriel E.

Program Description

Ponerse fuerte pero no mucho XD

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Sep 12, 2025 01:24
  • Last Edited
    Sep 24, 2025 04:20

Summary

Unleash your strength with the Ale program, a focused 1-week training plan designed for those ready to elevate their fitness. With three dedicated workout days, you'll tackle both upper and lower body sessions, featuring a mix of compound lifts and targeted exercises like the Bulgarian Split Squat and Bench Press. Each workout is structured to maximize muscle engagement, ensuring you build strength and definition efficiently. Get ready to push your limits and see results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.6%
Quadriceps
13.1%
Glutes
10.3%
Hamstrings
8.4%
Triceps
7.5%
Biceps
6.5%
Chest
4.7%
Front Delts
4.7%
Middle Delts
4.7%
Lats
4.7%
Abductors
4.7%
Adductors
4.7%
Upper Back
2.8%
Lower Back
1.9%
Rear Delts
0.9%
Forearms
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
3
Lying Leg Curl
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Adductor (Machine)
2
12-15 reps
-
3A
Plank
1
0.5 mins
-
3B
Abs Crunch (Bodyweight)
1
0.5 mins
-
3C
Russian Twist
1
0.5 mins
-
3D
V-Up
1
0.5 mins
-
4A
Plank
1
0.5 mins
-
4B
Abs Crunch (Bodyweight)
1
0.5 mins
-
4C
Russian Twist
1
0.5 mins
-
4D
V-Up
1
0.5 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Single Leg Deadlift
2 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
-
3
Lying Leg Curl
2 Sets
12-15 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
3A
Plank
1 Set
0.5 mins
-
3B
Abs Crunch (Bodyweight)
1 Set
0.5 mins
-
3C
Russian Twist
1 Set
0.5 mins
-
3D
V-Up
1 Set
0.5 mins
-
4A
Plank
1 Set
0.5 mins
-
4B
Abs Crunch (Bodyweight)
1 Set
0.5 mins
-
4C
Russian Twist
1 Set
0.5 mins
-
4D
V-Up
1 Set
0.5 mins
-