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 12, 2025 01:27

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%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Single Leg Deadlift

1

8-10 reps

-

2

Bulgarian Split Squat (Barbell)

1

8-10 reps

-

3

Lying Leg Curl

1

12-15 reps

-

4

Leg Extension

1

12-15 reps

-

Day 2

1

Bench Press (Barbell)

1

6-8 reps

-

2

Lateral Raise (Dumbbell)

1

12-15 reps

-

3

Lat Pulldown

1

8-10 reps

-

4

Tricep Pushdown (Cable)

1

12-15 reps

-

5

Bicep Curl (Dumbbell)

1

12-15 reps

-

Day 3

1

Hip Abductor (Machine)

1

12-15 reps

-

2

Hip Adductor (Machine)

1

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

-

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

-